Kracht

geen grip

Skill 10 min  12 walking hip stretch 10 squat twist 5 scapula pull ups 3x Kracht 14 min  Walking db lunges 16-16-16-16-16…

a little bit of everything

Conditie WOD  20 Boxjump 20 Knee to chest 5×20 DB clean and jerk 20 push ups 4×40 sec hand stand hold …

heavy hipthrust

Skill  8 Good morning 5 handwalk 3x Kracht 14 min  hipthrust  8-8-8-8-8 5 keer 8 herhalingen zo zwaar mogelijk  …

Shoulder pain

Skill  10 straight arm pull over 15/10 3 wall walks  Kracht  2 dumbells DB Shoulder strikt press 8-8-8-8-8-8 WOD  60…

barbell lunges

WOD  20 walking lunges 10 squat hold twist 3x  Kracht 12 min Barbell lunges 8-8-8-8-8 WOD  10-9-8-7-6-5-4-3-2-1 Back squat 50/30 front rack…

Pauze bench press

skill  Uitleg: Perfecte push ups  8 hand release push ups 5 scapula pull up 5 kip swing 3x kracht 14 min Bench…

Split jerk

Skill 8 min 12 wall slide 8 keer voet positie split jerk 8 dips en drive3x Kracht 14 min  split…

Deficit Deadlift

Skill  deficit deadlift8-8-8  Kracht 12 min  tempo deadlift 12-10-8-6-4-2 tempo 2-1-4-0  WOD  40 kb full swing 28/20 10 burpees40 lunges 10…

Pauze Squat

Skill 8 wall squat 10 one leg squat (op step)30 sec overhead squat hold3x   Kracht 12 min pauze squat 2-2-2-2-2-2…

barbell row

Skill 10 reverse fly 30 sec active hang(high)  10 scapula push ups 3x Kracht 12 min tempo 2-1-3 …