Workouts

AMRAP 40 minutes:

P1: Run 800m (timer)
P2: Row/Bike/Ski
P3: Sandbag Hold
10 Dec WOD
E2M for 30 min.:
1-10: Muscle Snatch
11-20: Power Snatch
21-30: Snatch
09 Dec Oly
Shoulder press
3-3-3-3-3-3-3 reps
09 Dec WOD
E2M for 30 min.:
1-10: Muscle Clean + Push Press
11-20: Power Clean + Push Jerk
21-30: Clean + Jerk
08 Dec Oly
Karen
For time:
150 wall-ball shots

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

Cut off: 10 min.
08 Dec WOD
3 rounds for time of:
Run 400 meters
21 sumo deadlift high pulls 35/25 kg.
12 burpees, jumping over the barbell (lateral)

Cut off: 13 min.
07 Dec WOD
Lift:
Bench Press
10-8-6-4-2

Pump:
Max Reps Banded Push Ups (Band on rig and around waist)
100 Banded Bicep Curls
3 x max reps strict toes to bar
07 Dec Arnold
In a 20 minute window:
13m Yoke Carry AHAP

AMRAP 3 minutes:
5 Sandbag Over the Shoulder 40/30 kg
5 Hand Release Push-Ups

Rest 3 minutes and REPEAT TWICE!!
06 Dec WOD
3 rounds of:
Max reps of strict pull-ups
Max reps of shoulder presses, 52,5/35 kg.
Max-calorie row in 20 seconds
Max L-sit hold for time

Start a clock and begin an attempt at each exercise every 3 minutes.
05 Dec WOD
Hang Power Snatch
1-1-1-1-1-1-1-1-1-1 reps
04 Dec WOD
15-12-9 reps for time of:
Thrusters 61/43 kg.
Muscle-ups

Cut off: 10 min.
03 Dec WOD
40min " Amrap"
P1 400m run ( timer)
P2- Bear shoulder taps
P3- Plank
P4 - Superman hold
02 Dec WOD
Clean and Jerk 2-2-2-2-2-2
02 Dec Oly
Complete as many rounds as possible in 12 minutes of:

7 box jumps
14 kettlebell swings

Men: 36-in. box, 32-kg kettlebell
Women: 30-in. box, 24-kg kettlebell
01 Dec WOD
Snatch 2-2-2-2-2-2
01 Dec Oly
Bert - with a buddy "half the work twice the fun "
For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
45min cut-off
30 Nov WOD
LIFT
Wide grip pull up
10-10-10-10-10

PUMP
Tabata for each movemnt
20sec work:10 sec "rest"
laying banded leg curl : hold curled position
4mins rest
wide stance squat :hold bottom squat
30 Nov Arnold
Deadlift 1-1-1-1-1-1-1 reps
29 Nov WOD
1RM yoke deadlift (can scale to axel bar)

In 7mins as many rounds as possible:
5 Burpee to Sandbag 30/40kg
7m sandbag carry
28 Nov WOD
As many rounds as possible in 7 minutes of:
20 dumbbell push presses
40 double-unders
Men: 22.5kg dumbbells
Women: 15kg. Dumbbells
27 Nov WOD
As many rounds as possible in 20 minutes of:
25-cal. row
25 hip extensions
25 GHD sit-ups
26 Nov WOD
Back squat 1-1-1-1-1-1-1 reps
25 Nov WOD
10 min emom
2 Muscle snatch

20 min E2MOM
2 snatch grip push press + snatch grip Push jerk
25 Nov Oly
Worlds Strongest Wo/Man Competition Day

For weight and time
15m "Stone"(sandbag) carry to box - 2 attempts
increasing weight SB 30-40-50-70-80-90, time it


For weight
"Truck" pull for weight
(sled harness attach rope to fence)
24 Nov WOD
10 min emom
2 Muscle clean

20 min E2MOM
2 push press+ Push jerk
24 Nov Oly
Tabata push jerk
Rest 3 minutes
Tabata chest-to-bar pull-up
Rest 3 minutes
Tabata push-up
Rest 3 minutes
Tabata hang power snatch

Men:42.5kg
Women:30kg
23 Nov WOD
LIFT
Stiff legged deadlift
10-10-10-10-10

PUMP
Tabata for each movemnt
20sec work:10 sec "rest"
concentration curl: hold top of curl (swap arms)
4mins rest
half push up : hold plank
23 Nov Arnold
4 rounds for time of:
20 squat cleans
800-m run

Men: 52.5kg.
Women: 35kg

28min time cap
22 Nov WOD
3 rounds of:

2 minutes of rope climbs
2 minutes of Turkish get-ups
Rest 2 minutes

Men: 15-ft. rope,22.5kg. dumbbell
Women: 15-ft. rope, 15kg. Dumbbell
21 Nov WOD
40 min of Fun
P1 500m Row ( timer)
P2- Speed steps
P3- Box step ups
P4- Sandbag hold
20 Nov WOD
Single-dumbbell overhead squat 5-5-5-5-5 reps

Bench press 3-3-3-3-3 reps

5 attempts at a max set of triple-unders
19 Nov WOD
3 rounds for time of:
1,000-m row
50 sumo deadlift high pulls
25 pull-ups
Men: 35kg. SDHP
Women: 25kg SDHP

28 min cut-off
18 Nov WOD
20min E2MOM
1 clean + 1 high hang clean + 1 front squat
18 Nov Oly
For time:
3-minute handstand hold
100 squats
50-meter handstand walk
100 squats
30 handstand push-ups
15min time-cap
17 Nov WOD
20min E2MOM
1 Snatch + 1 Snatch balance + 1 OHS
17 Nov Oly
40min " AMRAP"
P1 800m run (timer)
P2 Row
P3 Banded march holding med ball
16 Nov WOD
LIFT
Bench Press
10-10-10-10-10

PUMP
Tabata for each movemnt
20sec work:10 sec "rest"
Standing banded Upright Row: top upright row hold
4mins rest
Banded Shotgun Row: hold active pull row
16 Nov Arnold
Overhead squat 5-5-5-3-3-3-1-1-1 reps
15 Nov WOD
Dork
6 rounds for time of:
60 double-unders
30 kettlebell swings
15 burpees
Men: 24kg kettlebell
Women: 16kg kettlebell

20min cut-off
14 Nov WOD
Deadlift 10-10-5-5-3-3 reps
13 Nov WOD
In 20mins build to a heavy single:
15m Yoke carry

4 mins Max sandbag over the shoulder 30/40kg
4mins rest
4mins max sandbag over the shoulder 30/40kg
12 Nov WOD
For time:
50 wall-ball shots
50 pull-ups
35 wall-ball shots
35 pull-ups
20 wall-ball shots
20 pull-ups
Men: 20-lb. ball to 10 ft.(3m)
Women: 14-lb. ball to 9 ft.(2.7)

15min cut- off
11 Nov WOD
E2MOM 30mins
1 power snatch + 3 OHS
11 Nov Oly
4 rounds for time of:
400-m run
200-m farmers carry
Men: 22.5kg dumbbells
Women: 15kg. dumbbells

15min cut-off
10 Nov WOD
E2MOM 30mins

1 power clean + 3 thrusters
10 Nov Oly

Word fitter en haal meer uit je leven!