Workouts

"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Score = fewest reps each exercise
18 Jan WOD
Snatch

16min EMOM
1-8 Snatch Pull + Muscle snatch
9-16 Snatch Pull + Power Snatch
10min E2M
Power Snatch + Snatch

Barbell Cycling TnG
5min EMOM
5xPower Snatch (@50% or less)
18 Jan Oly
Vr 17

Helen Prep #2
"Decreasing Helen"
600m Run
30 KBS 24/16kg
18 Pull-ups
400m Run
21 KBS
12 Pull-ups
200m Run
12 KBS
6 Pull-ups

13min cut-off
17 Jan WOD
Bench 7-7-7-7-7
superset with:
Strict pull-ups 7-7-7-7-7 (weighted if necessary)

3 sets
50 banded tricep pressdown
50 banded biceps curls
Max (banded) push ups
rest
17 Jan Arnold
Back Squat 3-3-3-3-3
16 Jan WOD
"Filthy Fifty"
For time:
50 BJ 24/20"
50 Jumping pull-ups
50 KBS 16/12kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press 20/15kg
50 Good mornings 20/15kg
50 WBS 20/14lb
50 Burpees
50 Double unders
15 Jan WOD
"Nate"

20min AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 KBS 32/24kg
14 Jan WOD
40min AMRAP
Groups of 3
P1: 400m sandbag carry 40/30kg (timer)
P2: Row
P3: 20 banded step-ups (10/leg) + speed balls
13 Jan WOD
“Death by Burpees”
With a continuously running clock do one burpee the first minute, two burpees the second minute, three burpees the third minute... continuing as long as you are able.
12 Jan WOD
Snatch
Baseline 2020

10min EMOM
Snatch
(Opwarmen)

Daarna:
1-1-1-1-1
Snatch
12 Jan Oly
10 rounds for time of:
15 DL 60/42,5kg
15 push-ups

16min cut-off

Push-up -> Box
11 Jan WOD
Clean
Baseline 2020

10min EMOM
Clean + Jerk
(Opwarmen)

Daarna:
1-1-1-1-1
Clean + Jerk
11 Jan Oly
"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jumps 24"/20"
30 WBS 20/14lb

30 min cut-off
10 Jan WOD
Bear Complex 7-7-7-7-7

Tabata hollow rocks

Bear complex-> 1 rep is:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
10 Jan Arnold
Helen Prep #1
"Better with a Buddy"
I go, you go per round:
6 Rounds (3 per person)
400m Run
21 KBS 24/16kg
12 Pull-ups

24min cut-off
09 Jan WOD
"Mary"
20 min AMRAP of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
08 Jan WOD
Overhead Squat 3-3-3-3-3
07 Jan WOD
"Fran"
21-15-9
Thrusters 43/30kg
Pull-ups

10 min cut-off
06 Jan WOD
For time:
400 m Run
30 Goodmornings 10/5 kg
30 T2B
400 m run
30 Goodmornings
30 Sit-ups
400 m run

Time cap: 12
05 Jan WOD
3x3 Clean pull @110%

8 min E2MOM:
1 clean pull + 1 Power clean + 1 hang clean

10 min EMOM:
1 clean
05 Jan OLY
NieuwjaarsWOD
04 Jan WOD
Split Jerk

1-1-1-1-1

2x max 400m sprint
03 Jan WOD
Dumbell Fly
3x 10 reps

Bent-over-raise
3x 10 reps

Max reps Goodmornings 15/10kg
03 Jan Arnold
"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 c2b Pullups
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Time cap: 30 min
02 Jan WOD
Nieuwjaarsdag
01 Jan WOD
Oudjaarsdag
31 Dec WOD
3 rounds, 15-12-9 reps of:

Dumbell thrusters right arm
Dumbell Thrusters left arm
Strict pull-ups

Time cap: 10 min

DB: 22,5/15kg
30 Dec WOD
5 rounds for time:

15 Push Jerk 43/30 kg
15 Pull-ups (strict)

Time cap: 10 min
29 Dec WOD
11-9-7-5-3 reps of
unbroken power snatch
29 Dec Oly
Front squat 3-3-3-3-3 reps

7 min EMOM
5 heavy Russian Swings (use 2 KB if necessary)
28 Dec WOD
11-9-7-5-3 reps of
unbroken power clean & jerk
28 Dec Oly
"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Time cap: 25
27 Dec WOD
Deadlift
3x 10 reps

Dumbell press
3x 10 reps

Max reps T2B
27 Dec Arnold
2e Kerstdag
26 Dec WOD
1e Kerstdag
25 Dec WOD
SANTA GONE MAD
24 Dec WOD
For time:
400 meter Walking lunge

Time Cap: 16 min
23 Dec WOD
Shoulder press 1-1-1-1 reps
Push press 3-3-3-3 reps
Push Jerk 5-5-5-5 reps
22 Dec WOD
3x3 Push jerk from rack @max 80%

8 min EMOM:
Clean pull + clean

8 min EMOM:
Clean & push jerk
22 Dec Oly
Fran

For time:
21-15-9
Thrusters 43/30 kg
Pull-ups

Time cap: 8 min
21 Dec WOD
3x3 snatch balance from rack @max 80%

8 min EMOM:
Snatch pull + snatch

8 min EMOM:
Snatch + OHS
21 Dec Oly
For Time:
5K run
20 Dec WOD
Back squat
3x 10 reps

Bent-over-row
3x 10 reps

2x Superset
10 + 10
20 Dec Arnold
Complete as many rounds as possible in twenty minutes of:
25 Burpees
Body weight back squat, 15 reps
19 Dec WOD

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