STARTER:
THE WINTER/WICKED WARMUP
Daarna:
10 Shoulder retractions
10 Push-up plus
10 straight leg sit ups
10 halve squats
8 Pull-ups
8 Push-ups
8 sit-ups
8 Squats
MAIN COURSE:
MINI-BARBARA
3 RFT:
20 pullups
30 pushups
40 situps
50 squats
Rust 3 min.
STARTER:
THE WINTER/WICKED WARMUP
Daarna:
5 shoulder retractions
5m frogger
5 kipping swings
5m Monkey
5 Pull-ups
5m bearwalk
MAIN COURSE:
16 MIN. AMRAP:
10 pullups
20m bearwalk
40 walking lunges
STARTER:
THE WINTER/WICKED WARMUP
Daarna:
200m run
10 Shoulder retractions
200m run
10 kipping swings
200m run
10 Pull-ups
MAIN COURSE:
"NICOLE"
20 min. AMRAP:
400m run
max pullups
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:
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:
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:
200m jog
10 KB deadlifts
10 schouder retracties
200 jog
10 russian swings
2x 5 kipping swings
200 run
10 american swings
2x 3 kipping/banded pullups
MAIN COURSE:
"Half double Helen"
6 rounds for time:
200m run
10 KBS (american)
6 pullups
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:
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:
9 deadbugs
9 step-ups
9 shoulder retractions
7 deadbugs
7 Box jumps
7 Shoulder retraction plus
5 banded deadbugs
5 box jumps
5 strict pull-ups
MAIN COURSE:
3x
5 min. amrap:
24 banded deadbugs
16 box jumps / stepups
8 strict pullups
Rust 2 min.
(Let op: workout duurt 19 min.)
