Workouts

Filthy Fifty
For time:
50 box jumps 24/20"
50 jumping pull-ups
50 KBS 16/12kg
50 walking-lunge steps
50 knees-to-elbows
50 PP 20/15kg
50 back extensions
50 WBS 20/14lb
50 burpees
50 double-unders

28min cut-off
18 Jan WOD
Lift:
KB/DB Shoulder Press
8-8-8-8-8
superset with 5-8 strict pull ups

Pump:
Bent over DB flys 3x8-12

DB Front raise 3x8-12

3 Rounds Ring holds
15sec top of dip
15sec bottom of dip
30sec rest
18 Jan Arnold
Jackie

For time:
1,000-meter row
50 thrusters 20/15kg
30 pull-ups

10min cut-off
17 Jan WOD
Deadlift
10-10-10-10-10
16 Jan WOD
400m SB Carry moderate (intention as heavy as possible but still unbroken)

3-4 Rounds, each for time:
30m Rope Pull AFAP
30m Sled Push AFAP
15/10 cal Ski/AB
15 Jan WOD
50-40-30-20-10 reps for time of:
Medicine Ball Cleans 20/14lb
Box Jumps 24/20"

20min cut-off
14 Jan WOD
Split Jerk
3-3-3-3-3-3-3
13 Jan WOD
30min E2M
High Hang Clean+Hang Clean+Clean
13 Jan Oly
3 rounds for time of:
30 DB snatches (alternating)
30 toes-to-bars

Men: 22.5kg DB (24kg KB)
Women: 15kg DB (16kg KB)
12 Jan WOD
30min E2M
High Hang Snatch+Hang Snatch+Snatch
12 Jan Oly
40min AMRAP
P1 100m backwards sled drag light+100m sled pull light (timer)
P2 SB carry inside light/moderate
P3 Row/Ski/Bike (own choice, may switch)
11 Jan WOD
Lift:
Back Squat
8-8-8-8-8

Pump:
Tabata Mash-up
Squats and banded KBS
(16x [20sec:10sec] alternating exercises)

3x 8-12 Hammer curls superset with max set banded tricep pressdowns
11 Jan Arnold
For time:
Row 2,000 meters/Run 1600m
50 wall-ball shots
Row 1,000 meters/Run 800m
35 wall-ball shots
Row 500 meters/Run 400m
20 wall-ball shots

25min cut-off

Men: 20-lb./10 ft.
Women: 14-lb./9 ft.
10 Jan WOD
12min AMRAP
20 GHD sit-ups
5 Strict Muscle-ups
09 Jan WOD
Overhead Squat
3-3-3-3-3
08 Jan WOD
20min to find a heavy single
14m Farmer’s Carry

3 rounds, each for time:
14m+14m farmer’s carry @50% HS
20/15cal ski/bike/row
07 Jan WOD
Snatch
1-1-1-1-1-1-1
06 Jan Oly
For time:
Run 800 meters
Then, 10 rounds of the couplet:
10 handstand push-ups
10 single-leg squats
Then, run 800 meters

Cut off: 18 min.
06 Jan WOD
Clean & Jerk
1-1-1-1-1-1-1
05 Jan Oly
Eva

5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups

Men: 32-kg kettlebell
Women: 24-kg kettlebell

Cut off: 40 min.
05 Jan WOD
Complete as many rounds as possible in 15 minutes of:
7 squat snatches 75/50 kg.
14 strict ring dips
04 Jan WOD
Lift:
Floor Press
10-8-6-4-2

Pump:
3 x 12-15 reps Triceps Kickback with Dumbbell (use a bench)
3 x 21en Hammer Curls with two Dumbbells
3 x max reps strict toes to bar
04 Jan Arnold
AMRAP 40 minutes:
Run 400m.
10 Strict Pull Ups
Run 400m.
10 Box Step Ups 24"/20"
Run 400m.
10 Strict Toes to Bar
03 Jan WOD
Snatch balance
1-1-1-1-1-1-1 reps
02 Jan WOD
Nieuwjaarsdag
01 Jan
Oudejaarsdag
31 Dec
Clean + Hang Clean + Jerk
2-2-2-2-2

Front Squat
3-3-3 @ 90% of heaviest set
30 Dec Oly
In a 20 minute window:
13m OH Yoke Carry AHAP


Complete as many rounds as possible in 10 minutes of:
9 Sandbag Deadlifts
6 Sandbag Cleans
3 Sandbag Shoulder to Overhead

Men: 40 kg.
Women: 30 kg.
30 Dec WOD
Snatch + Hang Snatch
2-2-2-2-2

Overhead Squat
3-3-3 @ 90% of heaviest set
29 Dec Oly
7 rounds for time of:
10 burpees
20 sit-ups

For the burpees, jump and touch a target that is at least 6 inches above your max reach.

Cut off: 13 min.
29 Dec WOD
5 rounds, each for time, of:
Run 800 meters
Rest 3 minutes
28 Dec WOD
Lift:
Deadlift
10-8-6-4-2

Pump:
"Gun Show"
3 sets of 30 sec. work and 30 sec. rest:
Banded Biceps Curls
Banded Triceps Press Downs
28 Dec Arnold
Complete as many rounds as possible in 15 minutes of:
20 push-ups
50 squats
27 Dec WOD
2e Kerstdag
26 Dec
1e Kerstdag
25 Dec
Kerstwod
24 Dec WOD
EMOMx20:
1-10: Snatch Pull + Power Snatch
11-20: Snatch Pull + Snatch
23 Dec Oly
21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups

Men: 24-kg kettlebell
Women: 16-kg kettlebell

Cut off: 9 min.
23 Dec WOD
EMOMx20:
1-10: Clean Pull + Power Clean + Push Jerk
11-20: Clean Pull + Clean + Jerk
22 Dec Oly
Strongman Saturday
With a buddy

4 Rounds for Time:
10 Bar Muscle Ups
10 Stone to Shoulder 65/45 kg.
200m Sandbag Carry 60/40 kg.

Cut off: 20 min.
22 Dec WOD
Thruster
5-5-5-5-5 reps
21 Dec WOD
Lift:
Shoulder Press
10-8-6-4-2

Pump:
50 Banded Overhead Triceps Extensions
100 Banded Bicep Curls
Weighted Sit Ups
3 x 12-15 reps
21 Dec Arnold
5 2-minute rounds of:
15-cal. row
Max strict weighted toes-to-bars
Rest 2 minutes

Men use 8-lb. ball for T2B
Women use 4-lb. ball for T2B
20 Dec WOD
5 rounds for time of:
15 hang squat cleans 61/43 kg.
30 push-ups

Cut off: 15 minutes
19 Dec WOD

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