Sport MEA Amsterdam

A) Prep & Prime

4 Rounds for Quality

20" Work
16 Bodyweight Cossack Squats
20 Tall Plank Shoulder taps
5 Up Downs

B) Workout

4 Rounds
10 Alternating DB Hang Clean and Press
8/8 Tall Plank Row
60" Work: Run/Skip/Burpee...
60" Rest

4 Rounds
12 Alt. Sn**ch
6/6 SA KB Thruster
60" Work: Run/Skip/Burpee...
60" Rest

3 Rounds
20 Goblet Lunges
90" Work: Run/Skip/Burpee...
60" Rest

10 x 500m @70-80%
Rust 90 sec

Houd /500m split tijd constant (5 sec marge)

2 can rule gents!

Warmup:
3 Rounds
10 Gorilla Squats
20 Alternating Mountain Climbers
10 Hollow Rocks
20 Calf Pumps
5/5 Thoracic Bridges

A) Prep & Prime

8' EMOM

M1: 30" Banded Thrusters
M2: 10 SA BOR e/s into max Push ups in time remaining

B) Max, the menace of the family.

40' E2MOM
80m Run
5/5 Tall Plank Row
10 Push up
15 Air Squat

*Penalty 10 Burpees per gemiste ronde, te voldoen aan het eind van de training.
MIS GEEN RONDE!!!

Flex woensdag!

https://youtu.be/L_xrDAtykMI

Link ook in bio

Novice: 6 klikken
Intermediate: 8 klikken
Advanced: 12 klikken

Keep it sustainable 🏃🏻‍♂️💨

A) Prep & Prime

4 Rounds for Quality

10 Scapular Push Ups
10 Downward Dog Toe Taps e/s
10 Mountain Climber Planks e/s
10 Prone Banded Dislocates

B) Workout

4 Rounds
10/10 SA Floor Press
10/10 SA DB Sn**ch
60" Single Unders / Double Unders
60" Rest

4 Rounds
10/10 Tall Plank Rows
20 KB Swings
60" Single Unders / Double Unders
60" Rest

3 Rounds
16 Sit ups
14 Jump Lunges
12 SA DB Thrusters
30" Single Unders / Double Unders
30" Rest

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Warmup:
4' Tabata Core
20" Hollow Rock 10" rest
20" Russian twist 10" rest

4' AMRAP
"Evolution of Man"
20m Bear Crawl
20m Prisoner Walking Lunge
20m Sprint

A) Prep & Prime

6' EMOM

M1: 16 Banded Overhead Squats
M2: 16 Cossack Squats

B1) Single Arm Dumbbell Overhead Reverse Lunge

2 x 6/6
2 x 8/8
Rest 45"

B2) SA KB Hang Power Sn**ch

4 x 5/5
Rest 45"

B3) KB Goblet Walking Lunge

4 x 16
Rest 60"

C1) Pistol Eccentric

4 x 6/6

C2) Side plank Crunches

4 x 10/10

C3) Staggered Stance SA KB RDL

4 x 10/10

D) Finisher

12' Ladder

KB in Right Hand:
1 Deadlift
1 Swing
1 Hang Clean
1 Push Jerk
Change Hand and repeat.

+1 rep elke nieuwe ronde

Score = Hoogste aantal reps behaald op de ladder 👊🏻

Nieuwe week nieuwe kansen 💥

A. Prep & Prime

4 rounds for quality

5/5 half kneeling KB/DB Windmills
10 Half kneeling banded pull aparts
20m bear crawl
5/5 KB Tall kneeling get up

B. Check in

6’ time cap
300 single under
120 mountain climbers

*split reps op naar wens (vb. 100/40) tot je totaal hebt behaald

C. 15’ E3MOM

40m mixed rack carry
10-15 KB Goblet Squats
10-15 Hand released push ups

D. 10 E2MOM

8 burpees
10 kb deadlifts
12 AKBS

E. Check out

100 SA DB Sn**ch
Elke drop/wissel = 15 DB Curls

Gebruik YouTube voor uitleg oefeningen of stuur ons een DM.

Hard werken, hard ontspannen baasjes en bazinnen!

Gun je lichaam wat welverdiende rust, morgen mogen we weer 💥