Monthly Archives: April 2020

DI 21.9

by

1.6km run
15 burpees
30 air squats
800m run
15 burpees to target
30 jump lunges
1.6km run
Into
Amrap cal bike, row or ski.
Score- bike cals
Tc 36mins

MI 22.9

by

A) EMOM20
1: 12 dbl dB power cleans
2: 15/12 cal row
3: 8 burpees over rower
4: rest

B) 2 mins on/ 1 min off
50/35 cal row
40 box jumps
30 dbl dB thrusters
20 t2b
10 BMU
Tc 15 mins

DO 23.9

by

A) Complex
1 hang snatch high pull + 1 hang squat snatch + 1 OHS.
*find technical best/ heavy in 16 mins.

B) AMRAP 10
12 cal bike
6 deadlifts (225/155)
3 burpees over bar
Rest 3 mins
AMRAP 10
100m run
10 power snatch (75/55)
20 air squats

FR 24.9

by

A) find heaviest set of 10reps bench press in 6 sets. All sets have to be 10 reps.
15 mins to find.

B) 5 x 5 strict pull ups.
*weighted if possible.

C) 3rft
24 kbs us (24/16)
18 goblet squats
12m Handstand walk (36m toe tap bear crawl)
Tc 15mins

ZUM
PROBETRAINING
ANMELDEN