STARTER:
Met een medball:
5 deadlifts
5 deadlift + shrug
5 front squats
5 pull unders
5 medball cleans
5 squat clean thrusters
10 plank medball taps
MAIN COURSE:
40-30-20-10 reps of:
Medball squat clean thrusters
Plank medball taps
STARTER:
THE WINTER WARMUP
Daarna:
Met een medball:
5 Deadlifts
5 Deadlifts + shrug
5 Front Squat
5 Pull Unders
5 MBC
Met 1 dumbell:
5 shoulder press
10 Push Press
Met 2 dumbells:
5-10 push press
MAIN COURSE:
2 rounds for time:
50 medball cleans
25 dumbell push press
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
STARTER:
THE WINTER WARMUP
Daarna:
2 Rounds 8-12 one dumbell shoulder press met beide handen
2 Rounds 4-6 right arm db shoulder press
4-6 left arm db shoulder press
Kies uit: Dumbell L-Sit variatie of plank shoulder taps. Oefen deze.
MAIN COURSE: Krachtdag!
4 rounds for quality:
8-12 right arm db shoulder press
8-12 left arm db shoulder press + Max Dumbell L-Sit of Plank shoulder taps
TOETJE: Tabata one arm alternating Devil's Press
STARTER:
1-2 Rounds:
25 Double Taps
5 A-Frame Push-ups/10 A-Frame Shoulder Taps
10 DB Goblet Squats
10 Alternating DB Snatches
MAIN COURSE:
20 minute AMRAP:
50 Double Taps
10 A-Frame Push-ups/20 A-Frame Shoulder taps
20 DB Goblet Squats
30 Alternating DB Snatches
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
STARTER:
2 Rounds
250m Row
5 1-arm KB Push Jerks Right
5 1-arm KB Push Jerks Left
5 KB Goblet Squats
MAIN COURSE:
For Time:
1000m Row
9 1-arm KB Push Jerks Right
9 1-arm KB Push Jerks Left
9 KB Goblet Squats
500m Row
12 KB Push Jerks Right
12 KB Push Jerks Left
12 KB Goblet Squats
250m Row
15 KB Push Jerks Right
15 KB Push Jerks Left
15 KB Goblet Squats
125m Row
STARTER:
2-3 Rounds:
5 DB Deadlifts
5 DB Hang Power Cleans
5 DB Front Squats
5 DB Push Presses
MAIN COURSE:
Death by DB Hang Power Clean + Push Press
Begin de eerste minuut met 1 herhaling, daarna elke minuut een herhaling daarbij: 1-2-3-4...
-- 3min Rust--
Death by DB Front Squats starting with 5
Begin de eeste minuut met 5 herhalingen, daarna elke minuut een herhaling daarbij: 5-6-7-8...
STARTER:
THE WINTER/WICKED WARMUP
Daarna:
2-3 Rounds of:
10 alternating 1-arm KB bent over rows
10 Russian Kettlebell Swings
3 KB Push Jerks Right
3 KB Push Jerks Left
3 KB Split Jerks Right (alt. benen)
3 KB Split Jerks Left (alt. benen)
MAIN COURSE:
5 Ronden voor tijd:
20 alternating 1-arm KB bent over rows
20 Russian Kettlebell Swings
10 Right arm KB Split Jerks (alt. benen)
10 Left arm KB Split Jerks (alt. benen)*
*Schaal optie KB Split Jerk aantal 5/5 ipv 10/10
STARTER:
THE WINTER/WICKED WARMUP
Daarna:
2 Rounds with 1 DB + 1 Round with 2 DB's of:
3 DB Shoulder Press
4 DB Push Press
5 DB Push Jerks
MAIN COURSE:
Krachtdag!
5 Rounds, each for time and reps, of:
5 DB Shoulder Press
6 DB Push Press
Max rep DB Push Jerks
--Rust 2 minuten--
TOETJE:
3 Rounds of:
50 Double Taps
25 Air Squats
STARTER:
THE WINTER/WICKED WARMUP
Daarna:
2 Rounds
8 DB Thrusters (1e ronde 1 DB)
5 DB Push-ups/10 Plank Hip Taps
250m Row
MAIN COURSE:
4 Ronden, elk voor tijd van:
15 DB Thrusters
10 DB Push-ups/20 Plank Hip Taps
500m Row*
--Rust 3 minuten--
*Afhankelijk van het weer. 400m run, 500m Ski, 1,5km Bike ook opties
STARTER:
THE WINTER/WICKED WARMUP
Daarna:
2x
12 SP twee armen 1 dumbell
12 BOR twee armen 1 dumbell
1x
6 DB shoulder press R
6 DB shoulder press L
6 BOR Links
6 BOR Rechts
MAIN COURSE: Krachtdag!
3x
12 DB shoulder press R
12 DB shoulder press L
12 Double DB BOR
Rust 90 sec.
TOETJE:
3 min. Max pushups
STARTER:
THE WINTER/WICKED WARMUP
Daarna:
200 m Jog
8 Sit-ups
8 squats
200 m Run
8 Tuckups
8 Push-press
200 m Run
8 V-ups
8 Thrusters
MAIN COURSE:
7 rounds:
200m run
15 v-ups
15 thrusters (1 DB) / WBS
STARTER:
THE WINTER/WICKED WARMUP
Daarna:
2x
3 schouder retracties
6 push-up plus
9 halve squats
3 strict pull-ups
6 push-ups
9 squats
MAIN COURSE:
"Strict Cindy"
20 min. AMRAP:
5 strict pullups
10 pushups (box)
15 airsquats
STARTER:
THE WINTER/WICKED WARMUP
Daarna:
2x
9 sit-ups
9 Front squats
100m run
6 Tuck-ups
6 DB Push-press
100m run
3 Knee raises
3 single DB Thrusters
MAIN COURSE:
15 min amrap
3-6-9-12-ETC reps van:
Knee raises
Single DB Thrusters / WBS
200m run after each round
STARTER:
THE WINTER/WICKED WARMUP
Daarna:
100m jog
10 schouder retracties
10 one db strict press
100m jog
10 kipping swings
10 one db push press
100m run
5-10 pullups
10 double db push press
MAIN COURSE:
6 rounds for time:
200m Run
10 pullups
15 double db pushpress
STARTER:
THE WINTER/WICKED WARMUP
Daarna:
2x
12 shoulder taps
12 airsquats
24 single unders
2x
6 pushups
6 goblet squats
12 double unders
MAIN COURSE:
20 min. AMRAP:
6 paralette pushups (of box)
12 KB Goblet Squats
24 double unders
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
STARTER:
THE WINTER/WICKED WARMUP
Daarna:
3x
6 slowmo benchpress
6 slowmo BOR
3 slowmo skullcrushers
3 db bicep curls
MAIN COURSE: Krachtdag!
3x
12 DB bench press
12 Double DB BOR
Rust 90 sec.
3x
12 db skull crushers
12 db bicep curls
TOETJE:
3 min. plank FOR TIME
STARTER:
THE WINTER/WICKED WARMUP
Daarna:
200m row
10 push press
6 pullups
200m row
10 front squats
4 pullups
100m row
5 thrusters
2 pullups
MAIN COURSE:
JACKIE:
1000m row / 800m run
50 thrusters (20/15kg) / DB
30 pullups
STARTER:
THE WINTER/WICKED WARMUP
Daarna:
3x
20 sec hang from bar
200m jog
10 pushups
MAIN COURSE:
COFFLAND:
6 min. HANG aan de bar*
* Elke drop:
800m run
30 pushups
Cut-off: 24 minuten
STARTER:
THE WINTER/WICKED WARMUP
Daarna:
6 Shoulder retractions
6 Push-ups Plus
6 Tuck Jumps
6 Kipping Swings
6 Box Push-ups
6 Lage box jumps
6 Pull-ups
6 Push-ups
6 Box Jumps
MAIN COURSE:
15 AMRAP:
9 pullups
15 pushups
21 box jumps
STARTER:
THE WINTER/WICKED WARMUP
Daarna:
3x met lege halter
5 DL
5 Clean Pull
5 Power Clean
5 Clean & Jerk
5 down & up over the bar
Daarna
gewicht voor C&J opbouwen
MAIN COURSE:
"Grettel"
10x
3 c&j 61/42kg
3 burpee over the bar
STARTER:
THE WINTER/WICKED WARMUP
Daarna:
20 Double Taps
10 single DB PP
5 Shoulder retractions
20 single unders
10 DB PP
5 Kipping Swings
20 Double unders (of 30s test)
10 DB PP
5 Pull-ups
MAIN COURSE:
15min. AMRAP:
40 DU
20 DB PP
10 pullups
STARTER:
THE WINTER/WICKED WARMUP
Daarna:
10 bench push-ups
10 air squats
8 1 db benchpress
8 1 db squats
6 DB Benchpress
6 DB squats
MAIN COURSE: Krachtdag!
3x
15 DB Bench
Rust 90 sec.
3x
15 DB Squat
Rust 90 sec.
TOETJE:
3x max WATT op de Echo Bike
STARTER:
THE WINTER/WICKED WARMUP
Daarna:
9 shoulder press (1 DB)
9 alt. lunges
7 shoulder press (1 arm)
7 alt. lunge (1 db)
5 shoulder press (2 db)
5 alt. lunges (2db)
MAIN COURSE: Krachtdag!
3x
15 DB shoulder press AHAP
Rust 90 sec.
3x
15 alt. DB lunge AHAP
Rust 90 sec.
TOETJE:
3x max WATT op de Ski-Erg
STARTER:
THE WINTER/WICKED WARMUP
Daarna:
150m row
5 KB FS R
5 KB FS L
150m row
5 KB PP R
5 KB PP L
150m row
5 KB Thrusters R
5 KB Thrusters L
MAIN COURSE:
15 min. AMRAP:
6-12-18-24-ETC.
One arm KB Thrusters
Cal Row
Voorbeeld: ronde van 6
3 One arm KB Thrusters R
3 One arm KB Thrusters L
6 CAL Row
STARTER:
SUMMER SIZZLE of
WICKED WARMUP
Daarna:
Run 200m slow
10 pushup plus
Run 200m moderate
10 negative pushups
Run 200m fast
10 pushups
MAIN COURSE:
6 RFT:
400m Run
Max pushups
