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Warmup: 3 minute on machine (rowing) WOD: 20 min. AMRAP of: 8 toes to bar 12 cal. rowing/ other machine 10 Clean & Jerks (~ 15 kg men, 10kg women) 3 rounds of: 30 – 40 sec. super man hold 12 Dumbbell Lunges 8 Hand-release Push Ups Tabata: core abs Some stretching as cool down

Warmup: 3 min. machine Practice: snatches WOD: 12 min time cap: Every minute: 6 box jump burpees 40 snatches in total

Warmup: 3 min. on machine Practice: 5×5 Overhead Squats WOD: former Lowland Throwdown: 9 min time cap with a dumbbell 1. 3 rounds of: 40 Double unders (or max 30 sec.) 25 one arm front squats 2. 3 rounds of: 40 Double unders (or max 30 sec.) 25 one arm shoulder to overheads 3. last … Continued

Warmup: 3 min. machine Practice: deadlifts WOD: something fun…

Warmup: 3 min on machine Practice: Clean ‘n Jerks WOD: 500 m rowing 25 burpees 500 m rowing 50 lunges 500 m rowing 50 thrusters

Glad we can still continue classes in the afternoon, in these crazy times. Dit bericht op Instagram bekijken Een bericht gedeeld door S.K.V. Hercules (@s.k.v.hercules) Warmup: 2 min machines Technique: Barbell drills Cleans, 14 min. every 2 min. perform 5 reps WOD: 200 m run 15 Toes to Bar 10 Cleans

Warmup: round around the hill, mountain climbers, Jumping Jacks, Technique: Squats, Push Ups WOD: for time, 5 times, max. 20 min. 10 Push-Ups 20 Tuck Jumps 30 Sit-Ups 40 Air Squats 30 sec. plank Cooling down: some stretching

Warmup: 3 min. of rowing/ cycling, 4 Turkish get-up Technique: Kettlebell swings & Goblet Squats WOD: 24 min. EMOM. 50 sec., 10 sec. rest: Sit-Ups Box Jumps Push-Ups Kettlebell Swings Goblet Squats Rest

Warmup: 3 min machines., 10 min. drills Technique: Overhead Press WOD: 10 min. AMRAP (as many rounds as possible) 15 Burpees 10 Lunges, plate of weight Push Out 5 Seated Overhead Presses with plate of weight

Warmup: 3 min. machines Technique: Air Squats & Front Squats WOD: 10 min. AMRAP (as many rounds as possible) 5 Push-Ups 10 Sit-Ups 15 Air Squats

Warmup: 3 min. machines WOD: Dumbbell Deadlifts Dumbbell High-Cleans Dumbbell Jerk Double Unders Kettlebell Swings Goblet Squats Box Jumps Pull-Ups Sit-Ups Push-Ups Hand-Stand Holds Sled Push

Warmup: 3 min. machines 10 Air Squats + Rotation 10 Downward facing dog + upward facing dog 10 Push-Ups Technique: Clean ‘n Jerks WOD 1: Dumbbell DT & Burpees 10 min. time cap 21 Burpees 12 Dumbbell Deadlifts 18 Burpees 9 Dumbbell High Pull Cleans 15 Burpees 6 Dumbbell Shoulder-to-Overheads  12 Burpees WOD 2: Dumbbell … Continued

Warmup: 2 min. machines 10 Push-Ups 20s. Active Hangs 10 Band Pull Aparts 10 Banded Good Mornings Technique: Bench Press WOD: EMOM w: Sled Push Sand bag Carry Slam Balls Rope climbs

Warm up: 400 m run (half way over the hill, and back) 3 rounds – on place: 3 Inch Worms 10 Shoulder Taps (5 each side) 10 Squat reaches (5 each side) Dead by (10 min.): (warm up: active/ passive hangs and scapular push ups) So first min. 1 Pull Up & 1 Push Up, … Continued

Warm up: 2 min machine (rowing/ skiing/ assault bike) 20 Lunges 20 Squat Rotations 20 s. Wrist Rotations 20 Super mans Skill: Back Squat BAMF WOD: 21 – 15 – 9: Back Squats Front Squats Overhead Squats

Warm up: 2 rounds: Run 200 m 10 kettle bell good mornings 10 Goblet Squats 10 Kettle bell High Pulls Skill: Sumo Deadlift High Pull WOD: 25 min. AMRAP 50 Wall Balls 20 Push Ups 50 Bird Dogs 20 Sumo Deadlift High Pull 50 Sit Ups 20 Front Squats 50 Burpees over barbell Core: Tabata

Warming up: Practice with stick and barbell for snatches Skill: Snatches WOD: 6 min AMRAP 2 Barbell Snatches 2, 4, 6 (adding two each round)…x burpees