Monday

Equipment:

(fat)bars

Plates

Clips

Dumbbells

Strength

Back squats

5x5 back squats* @ 80%

Every 2:30 (12:30 minutes total). To keep warm, go for a 200m easy (!) jog in between sets.

*In case of wet weather, use fat bars. Aim is to go heavier than previous weeks and make the last 2

reps challenging each set😉

Conditioning
Every 2:00 x 10 (20 minutes total):
10 double dumbbell burpee down ups @ 2x22.5/15kg
10 double dumbbell front squats
10 double dumbbell push jerks

Core finisher:
50 weighted sit ups for time

Tuesday

Equipment list:

Pull up bars + bands

Mats

Kettlebells
Barbells

Pull up strength & handstand skill

5 rounds of:

3-5 slow negative pull ups (3 seconds down)

3-5 wall walks *

90 seconds break in between rounds.

*Choose today a number that challenges you, but you are able to do it unbroken with good form. Do
not go to faillure on any of the sets.

Conditioning

20 minute AMRAP:

60 double unders / 100 single unders

30 barbell strict press @ empty barbell

10 push ups

30m heavy farmers carry @ 2x 32/24kg

10 (banded) strict pull ups

Wednesday

Equipment list:
(fat) bars
Plates
Clips
TRX bands
Wall balls
Boxes
Dumbbells

Lower body / back chain strengthening

For quality:
10-8-6-4-2
Deadlifts @ moderate weight ~70/50kg range
TRX hamstring curls https://www.youtube.com/watch?v=KbdehYrIqgY
*mixed grip or straps can be used for deadlifts. Don’t be afraid to go heavy, as it is not for time! You
are allowed to break up the sets if needed.

Conditioning

4 rounds for time:

12 TRX tuck ups https://www.youtube.com/watch?v=1Ln0_qSrK1Q
18 dumbbell snatches @ 22.5/15kg
24 single leg glute bridges (12 per leg)
30 dumbbell box step ups (15 per leg) @ 1x22.5/15kg

Thursday

Weightlifting/Strength
Every 75 seconds x 10 (12:30 min total):
2 hang power cleans + 3 front squats @ 70-80% of clean RM

Every 5 minutes x 5 (25 minute total):

18 thrusters @35/25kg

16 front rack lunges

14 burpee over bar

12 barbell bent over rows

Remaining time: Max rep v-ups

Friday

RealRox
Equipment list:

Wall balls

Sled + weights

Kettlebells
Today for RealRox we have a simple but for sure not easy session. This is an amazing power and

stamina builder, with as a finisher accessory work to work on bulletproof knees and chins 😉

Running

10 minute EMOM:
100m sprint, recovery jog remaining time of minute

“Karen does not like burpees”

150 wall ball shots for time*

*every break, do 5 burpees

Accessory:

3 rounds for bulletproof knees & chins:

15 tibialis raises https://www.youtube.com/shorts/KDFuL_lqHxE

50m reverse sled drag @ light weight https://www.youtube.com/watch?v=k7JsvdG9sSo