HINGE

SQUEEZY BAKIN' THIGHS

STARTER:

2 rounds:
5 Dumbell Deadlifts
5 Dumbell Hang Power Cleans
10 Dumbell front rack lunges

2 rounds:
5 Dumbell Deadlifts
5 Dumbell Hang Power Cleans
5 right arm overhead lunge (left in front rack)
5 left arm overhead lunge (right in front rack)

MAIN COURSE:

6 rounds for time met 2 dumbells:
10 Dumbell Deadlifts
5 Dumbell Hang Power Cleans
10 right arm overhead lunge (left in front rack)
5 Dumbell Hang Power Cleans
10 left arm overhead lunge (right in front rack)
-- Rust 1 minuut --

SQUEEZE LOVER DELUXE

STARTER:

THE WINTER WARMUP

Daarna:

3 Rounds with 2 dumbells:
5 dumbell deadlifts
4 dumbell hang power cleans
3 dumbell push jerks

MAIN COURSE:
Double Dumbell DT:

10 rounds for time of:
12 dumbell deadlifts
9 dumbell hang power cleans
6 dumbell push jerks

BITTERBALLS!

STARTER:

2 Rounds:

5 KB Deadlifts
5 Russian Swings
5 One-arm KBS R
5 One-arm KBS L
5 KB Snatch R
5 KB Snatch L
Tot huisje en terug dribbelen

MAIN COURSE:

5 Rounds, each for time of:
10 1-arm KBS Right
10 1-arm KBS Left
10 KB Snatch Right
10 KB Snatch Left
Sprint tot huisje en terug*
--Rust 2 minuten--

*Rennen gaat niet? Neem KB mee
voor een 1-arm Farmer's Carry

RUSSIAN DOLL SALAD

STARTER:

2-3 Rounds
5 KB Deadlifts
5 Russian KBS
5 1-arm KB snatches R
5 1-arm KB snatches L
6 alternating KB Devil's Press

MAIN COURSE:

6min AMRAP
20 Russian KBS
10 Alternating 1-arm KB Devil's Press

--3min Rust--

5min AMRAP

--3min Rust--

4min AMRAP

THE GOBLET OF FIRE

STARTER:

THE WINTER/WICKED WARMUP

Daarna:
2-3 Ronden (eerste zonder gewicht)
5 Single Leg Stiff Legged DL R
5 Single Leg Stiff Legged DL L
5 Air/Goblet Squats

MAIN COURSE:

8 Ronden voor max herhalingen (met 1 DB/KB):
30sec Single Leg Stiff Legged DL R
30sec Single Leg Stiff Legged DL L
30 sec Goblet Squat
--Rust 1:30--

TOETJE:
2min Max Double Unders or Speed Steps

SNATCH A JACKS

STARTER:

THE WINTER/WICKED WARMUP

Daarna:
2 Ronden van:
250m Row
10 alt 1-arm DB Snatches
10 DB Front Rack Lunges (2 DB's)

MAIN COURSE:

1000m Row*
30 alt 1-arm DB Snatches
30 DB Front Rack Lunges (2 DB's)
500m Row**
30 alt 1-arm DB Snatches
30 DB FR Lunges
1000m Row

*of 800m run, 1000m Ski, 3km Bike
**of 400m run, 500m Ski, 1,5km Bike

CHOCOLATE SALTY BALLS

STARTER:

THE WINTER/WICKED WARMUP

Daarna:
3x
150 m row
7 DL
7 Russian KBS

MAIN COURSE:
3 rounds:
500m row
50 russian kbs
Rust 90 sec.

RAISIN' DUMBBELLS

STARTER:

THE WINTER/WICKED WARMUP

Daarna:
3 rondes (met 2 db's)
5 db deadlifts
5 db hang clean high pulls
5 db power cleans
200m row

MAIN COURSE:
20 min. AMRAP:
5 DB power cleans
10 DB Deadlifts
400m row

BOURGONDISCHE BEREKLAUW

STARTER:

THE WINTER/WICKED WARMUP

Daarna:
2x
12x BOR rechts
12x BOR Links
12x DL

Je kunt voor de bent-over-row een ander gewicht gebruiken dan voor de DL. Kies gewichten die het moeilijk maken om 12 herhalingen te halen.

MAIN COURSE: Krachtdag!

3x (met 2 DB's)
12 DB Bent over rows
12 Banded DB deadlifts
Rust 90s

TOETJE:
3 min. Max CAL row

BEN & JERRY YES YOU CAN

STARTER:

THE WINTER/WICKED WARMUP

Daarna:
100m jerry carry
10 KB DL
100m jerry carry
10 KBS (russian)
100m jerry carry
10 KBS (american)

MAIN COURSE:
5x
200m Jerrycan Carry
20 KBS (american)

TOASTY CANDYBAR

STARTER:
THE WINTER/WICKED WARMUP

Daarna:
8 sit-ups
8 DL (4L/4R)
4 Cal row
8 Knee raises
8 Hang Power clean (4L/4R)
8 Push Press (4L/4R)
4 Cal row
8 T2B
8 Hang power c&j (4L/4R)
4 Cal row

MAIN COURSE:
20 min. AMRAP:
8 Toes to Bar
10 db hang c&j (5 om 5)
14 cal row

HOT SWINGS

STARTER:
THE WINTER/WICKED WARMUP

Daarna:
1x
10 schouder retracties
10 KB DL
45 sec DU practise
2x
10 knee raises / v-ups
10 russian KBS
45 sec DU practise

MAIN COURSE:
15 min. AMRAP:
10 knee raise
20 russian KBS
30 DU

PEZ POWER

STARTER:
THE WINTER/WICKED WARMUP

Daarna:
10 Goodmornings
5 Banded SP per arm
10 DB DL
5 One DB SP per arm
10 DB Sumo DL
10 Alternating DB SP

MAIN COURSE: Krachtdag!
3x
6 stiff legged DB DL
6 conventional DB DL
6 sumo DB DL
Rust 90 sec.

3x
18 alt. shoulder press
Rust 90 sec.

TOETJE:
3 min. accumulatief jerrycancarry

CHRISTINES PROTEINS

STARTER:

THE WINTER/WICKED WARMUP

Daarna:
3x
250m row
7 empty bar DL
7 lage Box Jumps

Daarna
gewicht voor de DL opbouwen

MAIN COURSE:
"CHRISTINE"
3 Rounds for time:
500m row
12 Deadlift @80/60
21 Box jumps 24/20