Warming up: the stick game and the thick gym mat game Practice: Sumo Deadlifts 5 reps, 5 heavy sets WOD: you go, I go – 20 min. time cap. Each person: 10 hand-release push-ups 16 calories of rowing 8 hand-release push-ups 14 calories of rowing 6 hand-release push-ups 12 calories of rowing 4 hand-release push-ups … Continued
Warming up: 3 min rowing/ skiing/ cycling Practice: 3 rounds of: Ring rows for 10 – 20 sec. Support on rings for 10 – 20 sec. Practice 2: 5 rounds of: 4 Strict Press 8 Inverted Rows WOD: 5x every 4 minutes: 200 m run 12 burpees to target (about 30 cm of high jumping)
WOD 1 – 7 min AMRAP 3,6,9,12,15,… Hand release Push-Ups Hang Power Cleans (20/ 15 kg) WOD 2 – 15 min AMRAP 15 Thrusters 20/ 15 kg 15 Burpees over the bar 15 Squat jumps 15 Burpees
5 Heavy sets of: 2 strict presses 4 push press 6 push jerk WOD: 15 min AMRAP (20/ 15 kg) 5 Push Ups 10 Front Squat 5 Sit-Ups 20 Lunges with barbell ‘Cooling down’ Tabata: (20 seconds of work, 20 seconds rest – 4 times) Abs wipers Plank
Practice/ Warming up: 5 Hand Stand decents slowly 10 Goblet Squats (with the kettle bell) 30 sec. side plank (x2 for each side) Practice: Thrusters 5 sets of 5 WOD: 3 rounds for time 15 Thrusters 15 Burpees
Warming up: Double unders for 2 minutes Burpees on every ‘Thunder’ in Thunderstruck Back squats Sally workout (empty barbell) on the song ‘Flowers’ a.k.a ‘Sally’ WOD in teams of 2 – For Time: 200 Thrusters (in total, split however you like) Every 1 minute: one bear crawl to other side and back 5 minutes EMOM: … Continued
Warming up – 3 rounds of: 10 air squats 5 squat rotations (x2 for each side) 5 lunges (x2 for each side) 5 Push Ups Practice: Back Squats 5-5-5-5-5 WOD: 15 min partner – You Go, I Go: 250 m. row 15 burpees over the rowing maching
400 m. – 2h AMRAP 😉 Afterwards: Drinking hot chocolate 🙂
Practice: snatchesWOD: 10 min. Buddy AMRAP Try to get as close to 60 snatches in 10 minutes, so choose a weight carefully, not too light, not too heavy.
Practice: Sumo Deadlifts and Lunges with plates overhead WOD: 25 min. You Go, I Go AMRAP – split however you want: 50 Burpees 50 Sumo Deadlifts 100 Lunges with plates overhead Afterwards: 5 min. Wheelbarrows
Warming up: Pretending it’s the horse of Sinterklaas, one person sitting on a bench press bench, two other persons carrying the person on the bench Practice: Bench press BUDDY WOD: At the start: Carrying each other to the other side of the church (2 times) 120 wall balls ‘through schoorsteen’ in total (6x 20) 6 … Continued
Practice: Clean & Jerks WOD: 50 Good Mornings 40 alternating kettle bell clean ‘n jerks 30 Sit-Ups 20 Kettle bell swings 10 Burpees 20 Kettle bell swings 30 Sit-Ups 40 alternating kettle bell clean ‘n jerks 50 Good Mornings
Practice: Sumo DeadliftsWOD:3 rounds – 2 min. work, 1 min. rest 20 Calories on machine: cycle, rowing, Dual Action Bike 5 Burpees Rest of the time, sand bag throwing over shoulder
Warming up: 800 m run 15 m: rotating squats, jumping squats, inchworms Tabata: 20 s. work, 10 s. rest. – 2 times of: plank, left side plank, plank, right side plank. WOD – 35 min. AMRAP 400 m run5 rounds of: 5 pull ups 10 sit ups 15 air squats
Warming up, 3 rounds of: 10 kettle bell squats 10 push ups 10 kettle bell swings 1 shuttle run Practice: Push Press WOD – 3 rounds of: 500 m run 15 Push Presses 21 Box Jumps
On Monday: (slightly different because of high attendance) – in groups of 3, 30 min time cap, in total: 120 pull ups 240 calories of rowing 360 wall balls (20 lbs for men, 14 lbs for women)
On Friday, 20 min time cap – with real judgement – split it however you want: 40 pull ups/ muscle ups 80 calories rowing 120 wall balls (14 lbs / 20 lbs) 🍔 Because it’s the last Open Workout: Steve’s Burger Time! 🍔
WOD for time: (time cap 20 min.) 30 box jumps 15 clean and jerks (15/ 29/ 43 kg) 30 box jumps 15 clean and jerks (25/ 38/ 43/ 61 kg) 30 single-leg squats/ box step up with medicine ball (14/ 20 pounds) 10 clean and jerks (34/ 52/ 83 kg) 30 single-leg squats/ box step … Continued
Practice: Rowing technique by Elwin. WOD – last 5 minutes – 3 rounds: 150 m row, proper technique 5 burpees with jumping over the row machine
Practice/ warming up: 600 m run3 rounds in the dark 👻, consisting of: 25 m 80% sprint 10 squats for quality 10 (x2 for each leg) lunges for quality 5 (x2 for each side) squat position while hand in the air at one side 15 m bear walk WOD: 35 min. EMOM – 7 rounds … Continued