Workouts

Front squat 3-3-3-3-3
17 Feb WOD
For time, with a Partner:
2km row (I go, you go per 500m)
50 WBS 20/14lb (samen, 50 p.p.)
1km row (I go, you go per 500m)
35 WBS 20/14lb (samen, 35 p.p.)
500m row (I go, you go per 250m)
20 WBS 20/14lb (samen, 20 p.p.)
16 Feb WOD
20min EMOM
1-10 Paused Clean @knee (2sec) + Split Jerk
11-20 Clean + Jerk

FS 3-3-3+
16 Feb Oly
Push and Pull
15 Feb WOD
20min EMOM
1-10 Paused Snatch @ knee (2sec)
11-20 Snatch

OHS 3-3-3+
15 Feb Oly
Grace Prep #2
"Graceless Grace"
15 Clean&Jerks 61/43kg
Row cals 20/15
15 Clean&Jerks 61/43kg
14 Feb WOD
Bench 5-5-5-5-5

3x:
8-12 (banded) narrow grip chin-ups
8-12 1-arm DB curl to press (other arm KB front rack hold)
30x alternating dynamic KB Row
14 Feb Arnold
5 rounds for time of:
800m run
9 Muscle-ups
13 Feb WOD
5 rounds for time of:
600m run
15 Squat clean thruster 43/30kg
12 Feb WOD
5 rounds for time of:
400m run
21 Deadlifts 85/60kg
11 Feb WOD
15min RC play (van klemmen voor beginners tot L voor gevorderden)

25min TGU technique + find a HS per arm (barbells too!)
10 Feb WOD
15 minute AMRAP of:
7 Push press 60/42.5kg
10 Overhead squat 60/42.5kg
15 GHD Sit-ups
09 Feb WOD
30min EMOM
1-10 High Hang Snatch
11-20 Hang Snatch
21-30 Snatch

Snatch DL @ 110%
3-3-3
09 Feb Oly
"Rahoi"

12 minute AMRAP of:
12 Box Jumps 24/20"
6 Thrusters 43/30kg
6 Bar-facing burpees
08 Feb WOD
30min EMOM
1-10 High Hang Clean + PP
11-20 Hang Clean + PJ
21-30 Clean + Jerk

Clean DL @ 110%
3-3-3
08 Feb Oly
3 rounds for time of:
10 Deadlift 125/85kg
50 Double-unders
07 Feb WOD
Deadlift 5-5-5-5-5

3x Superset:
50 Banded Pull-throughs
50 Banded Back Extensions

Tabata lying flutter kick*
*Spice it up with a double DB/KB hold (shoulders off ground)
07 Feb Arnold
Grace Prep #1
"My Saving Grace"
30 Clean&Jerks 61/43kg

30sec work: 30sec rest interval
06 Feb WOD
For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings 24/16kg
60 Sit-ups
70 Burpees
05 Feb WOD
"Tyler"

5 rounds for time of:
7 Muscle-ups
21 Sumo deadlift high pulls 43/30kg
04 Feb WOD
Clean and Jerk 1-1-1-1-1-1-1
03 Feb WOD
"Helen"
3 rounds for time of:
400m Run
21 KBS 24/16kg
12 Pull-ups

13 min cut-off
02 Feb WOD
Gwen
15-12-9
Clean&Jerk (TnG)
02 Feb Oly
"Desforges"

5 rounds for time of:
12 Deadlifts 100/70kg
20 Pull-ups
12 Clean and jerks 60/42,5kg
20 Knees to elbows

28min cut-off
01 Feb WOD
Snatch Gwen
15-12-9
Power Snatch (TnG)
01 Feb Oly
For time:
50 Back squats 35/25kg
5 Rope climbs, 15 ft
40 Back squats
4 Rope climbs
30 Back squats
3 Rope climbs
20 Back squats
2 Rope climbs
10 Back squats
1 Rope climb

20min cut-off
31 Jan WOD
Savicka’s Press 7-7-7-7-7

3 sets
8-12x DB Front Raise
8-12x DB Fly
8-12x DB Hammer Curls


2 sets max strict T2B (straight leg raise)
31 Jan Arnold
8 rounds of:
Run 400 meters
1:30 rest
30 Jan WOD
Groups of 4
40min AMRAP
P1 600m run (timer)
P2 Sandbag Carry binnen
P3 Row
P4 30m sled rope pull+30m sled push (keep cycling through the pull and push until switching)
29 Jan WOD
7 rounds for time of:
7 Front squats 75/55kg
7 Chest-to-bar pull-ups

12min cut-off
28 Jan WOD
Shoulder Press 2-2-2-2-2-2-2-2-2-2
1min rest between sets
27 Jan WOD
7 rounds for time of:
7 Deadlifts 100/70kg
7 L-pull-ups

14min cut-off
26 Jan WOD
Snatch

20min EMOM
1-10 Power Snatch + Snatch Balance
11-20 Snatch


Barbell Cycling TnG
7min EMOM
5xPower Snatch
26 Jan Oly
Strongf#*ker$ Saturday

20min for HS 13m Yoke Walk

With a Buddy
2 Rounds
3min AMRAP
P1 100m KB Farmer’s Carry 24/16kg
P2 Alt. SB Over Shoulder 40/30kg
3min rest
25 Jan WOD
Clean

20min EMOM
1-10 Power Clean + Push Jerk
11-20 Clean + Split Jerk

Barbell Cycling TnG
7min EMOM
5xPower Clean + Push Jerk
25 Jan Oly
3 rounds for time of:
Row 1000 meters (I go, you go)
50 Thrusters 20/15kg
30 Pull-ups

35min cut-off
24 Jan WOD
Overhead squat 7-7-7-7-7

3 sets
10 Bulgarian Split Squats (per leg)
20 Jumping Squats
30 banded leg curls
rest


1:30 Dead bug
24 Jan Arnold
"Elizabeth"

21-15-9 reps of:
Squat Clean 61/43kg
Ring dips

10 min cut-off
23 Jan WOD
Split snatch 1-1-1-1-1-1-1

Snatch 1-1-1-1
22 Jan WOD
Helen Prep #3
"Wait a minute"
3 Rounds for time of:
400m Run
21 KBS 24/16kg
12 Pull-ups
1min rest

15min cut-off
21 Jan WOD
5 rounds for time of:
12 WBS 20/14lb
12 Toes-to-bar

8 min cut-off
20 Jan WOD
For time and max meters row:
5km Run-Row partner relay

5 Ronden:
P1: 800m run
P2: Row
samen 200m run, daarna wisselen

30min cut-off
19 Jan WOD
Clean

16min EMOM
1-8 Clean Pull + Muscle Clean
9-16 Clean Pull + Power Clean
10min E2M
Power Clean + Clean


Barbell Cycling TnG
5min EMOM
5xPower Clean (@50% or less)
19 Jan Oly
"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Score = fewest reps each exercise
18 Jan WOD
Snatch

16min EMOM
1-8 Snatch Pull + Muscle snatch
9-16 Snatch Pull + Power Snatch
10min E2M
Power Snatch + Snatch

Barbell Cycling TnG
5min EMOM
5xPower Snatch (@50% or less)
18 Jan Oly

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