BLOG

Warming up: 3 min. ski/ jump/ row/ bike Practice: 5×5 reps of (increasing-heavily) Deadlifts WOD: in groups of 4, for 24 min. – 25 sec. work, 35 sec. switching/ rest: … Continued

Warming up: Inch worm Bear crawl Air-Squats Practice: 5×5 reps Front Squats WOD: 3x 60 sec.: Dumbbell Snatch Sit-Ups Goblet Squats (with dumbbell) Push-Ups

WOD 1: 5 min.: 50 overhead lunges with barbell, 30 Sit-Ups then max Sit-Ups/ Double-Unders 5 min.: 40 overhead lunges with barbell and (more) weights, 50 Sit-Ups then max Sit-Ups/ … Continued

WOD, 4 rounds of: 1 min. walk with heavy bag 1 min. slam ball 1 min. farmer’s carry 1 min. sled push 1 min. rope climb

Warming up: 3 min. rowing/ ski/ cycling Practice: Power Cleans, 5 sets of 5 reps WOD: 3 rounds of: 400 m. run 21 Russian Style Kettle Bell Swings 12 Toes … Continued

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 … 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 … Continued

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 … Continued

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 … Continued

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: … Continued

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 … 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: … Continued

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 … Continued

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: … 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 … Continued

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 … Continued