Workouts

In 20 minutes:
15m yoke carry AHAP

Then:

5x 1-minute rounds:

15 burpees*
max. SB over shoulder (40/30)

Rest as needed.
Score = number of SB over shoulder.
19 May WOD
20 min EMOM:

1-10: Cl. pull + power cl.
11-20: clean pull + clean

Daarna:

3x5 clean Deadlift
19 May OLY
5 rounds for time of:

9 deadlifts (61/43)
5 squat cleans
3 thrusters

Cut-off: 8 minutes
18 May WOD
20 min EMOM:

1-10: Snatch pull + power snatch
11-20: Snatch pull + snatch

Daarna:

3x5 Snatch Deadlift
18 May OLY
Cindy

Complete as many rounds as possible
in 20 minutes of:

5 pull-ups
10 push-ups
15 squats
17 May WOD
Lift:
Bench press 5-5-5-5-5

Pump:
3 sets:
20 rolling triceps
50 banded tricep extensions
max. L-sit hold
17 May Arnold
For time in a team of 3:

In 30 minutes: Row max meters

P1: Row
P2+3: Run 200m ~70%

Stretch and practice
handstands for 20 minutes.
16 May WOD
40 minute AMRAP in 3 person teams:

1: row for 3 minutes = timer
2: medball/light sandbag OH carry
3: beaded rope speed steps
4: 20 band. deadbugs + 20 hip taps
15 May WOD
Deadlift 5-3-3-1-1-1 reps.

Practice scales and
planks for 20 minutes.
14 May WOD
3 rounds for time of:

15 power snatches (43/30)
15 thrusters
1,000-m row / 800m run

Cut-off: 23 minutes
13 May WOD
5 rounds for time of:

1 L-sit rope climb, 15 ft.
35 strict push-ups

Cut off: 15 minutes
12 May WOD
30 min E2MOM:

1-10: Tall snatch
11-20: High hang snatch
21-30: Hang snatch
12 May OLY
In 20 minutes:
3 RM Stone 2 Shoulder

With a buddy:
3 rounds:

P1: 200m KB farmers carry
P2: 100m Heavy SB
rest 2 min.
11 May WOD
30 min E2MOM:

1-10: Tall clean
11-20: High hang clean
21-30: Hang clean
11 May OLY
Alternating-arm dumbbell row
1-1-1-1-1-1-1-1 reps
(8 reps per arm)

Then,
In 3 heats:
Row 2,000 meters.

Not rowing? Practice controlled
descent from handstands.
10 May WOD
Lift:
Deadlift 5-5-5-5-5

Pump:
3 sets:
20 banded deadbugs
20 high knee raises (add weight)
20 side bends each arm
10 May Arnold
3 rounds for time of:

20 walking lunges
30 wall-ball shots
40 triple-unders

Men: 20-lb. ball to 10 ft.
Women: 14-lb. ball to 9 ft.

Cut off: 13 minutes
09 May WOD
3 rounds for time of:

5 strict L pull-ups
15 strict push-ups
5 strict L pull-ups
15 strict push-ups
Row 750 meters / run 600m

Cut-off: 18 minutes
08 May WOD
40 minute AMRAP in 4 person teams:

1:
400m run
50 banded tricep pulldown

2:
500m row
50 banded bicep curls

3:
200m light sandbag carry
50 banded back extensions
07 May WOD
Dumbbell press 5-3-3-1-1-1 reps

Practice scales for 10 minutes.
06 May WOD
"The Seven"

Seven rounds for time of:

7 Handstand push-ups
7 Thrusters @60/40
7 Knees to elbows
7 Deadlifts @110/75
7 Burpees
7 Kettlebell swings 32/24
7 Pull-ups

Cut-off: 32 minutes
05 May WOD
Muscle Clean
Find a Heavy Single in 10 min.

Clean & Jerk
2-2-2-2
05 May Oly
"Sara""

For time:
50 cal row
40 burpees to 9"" target
30 T2B
20 KBS @32/24
10 Bar muscle-ups

No cut-off
04 May WOD
Muscle Snatch
Find a Heavy Single in 10 min.

Snatch
2-2-2-2
04 May Oly
In 30 minutes:
With a buddy
Sandbag Carry for max meters


3 attempts to produce highest Watts in 10 strokes on the Rower
03 May WOD
Lift:
Floor Press
5-5-3-3-1-1

Pump:
2 sets:
20 Dumbbell Bent of Fly
20 Dumbbell Upright Row

150 Flutter Kicks
03 May Arnold
5 rounds for time of:

10 meter Walking Lunges
15 Strict pull-ups
30 push-ups
02 May WOD
Overhead squat
5-3-3-1-1-1 reps

Practice slow descent from handstand for 5 minutes.

Stretch for 5 minutes.
01 May WOD
3 rounds for time of:

5 strict muscle-ups
1 minute of L-sit
30 Apr WOD
AMRAP 40 minutes:
Run 400 meter (easy pace)
10 Banded Good Mornings
Run 400 meter
20 Box Step Ups 20"
Run 400 meter
30 sec. hang from pull up bar
29 Apr WOD
Deadlift
5-3-3-1-1-1 reps

Practice slow descent from handstand for 10 minutes.
28 Apr WOD
E2M for 30 min.
2 Snatch
1 OHS
28 Apr Oly
Koningsdag
27 Apr
Open Workout 19.5
33-27-21-15-9 reps for time of:

Thrusters 43/30 kg.
Chest-to-bar pull-ups
26 Apr WOD
Lift:
Shoulder Press
5-5-3-3-1-1

Pump:
2 sets:
3 Lying to Standing Rope Climbs
50 Banded Curls

100 Banded OH Triceps Extensions
26 Apr Arnold
400 meter Sandbag Carry AFAP


3-5 rounds:
30 meter Sled Push AHAP
30 meter Sled Drag Backwards AHAP
25 Apr WOD
Power clean
5-3-3-1-1-1 reps.

Practice the L-sit for 10 minutes.
24 Apr WOD
For time:

Row 500 meters/Run 400 meters
21 thrusters 61/43 kg.
Row 1,000 meters/Run 800 meters
15 thrusters
Row 500 meters/Run 400 meters
21 thrusters
23 Apr WOD
2e Paasdag
22 Apr
1e Paasdag
21 Apr
With constant motion and slowly:
21 single-arm dumbbell rows, each arm
9 ring dips (deep and strict)
30 squats
15 single-arm dumbbell rows, each arm
12 ring dips
30 squats
9 single-arm dumbbell rows, each arm
15 ring dips
30 squats

Men: 22,5 kg. dumbbell
Women: 15 kg. dumbbell
20 Apr WOD
E2M for 30 min.:
1 Snatch Pull
1 Snatch
1 Snatch Balance
20 Apr Oly
Open Workout 19.4
For total time:

3 rounds of:
10 snatches 43/30 kg.
12 burpees over the bar (lateral)

Rest exactly 3 minutes

Then, 3 rounds of:
10 bar muscle-ups
12 burpees over the bar (lateral)
19 Apr WOD
Lift:
Back Squat
5-5-3-3-1-1

Pump:
2 sets:
20 Dumbbell Tate Presses
50 Banded Triceps Pull Downs

100 Banded Bicep Curls
19 Apr Arnold

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