Calendar

sep
30
za
Basic
sep 30 hele dag

Skill: Power Clean with barbell

The warmup or workout should also include:

  • Run 200m (15/10 cal Air Bike or 250/200m Row if it rains)

The coach can add other Metabolic Conditioning and Weightlifting exercises.

No Gymnastic today !

Intermediate
sep 30 hele dag

Skill: Hang Power Clean with barbell

The warmup or workout should also include:

  • Run 400m (30/20 cal Air bike or 500/400m Row if it rains)

The coach can add other Metabolic Conditioning and Weightlifting exercises.

No Gymnastic today !

okt
1
zo
Basic
okt 1 hele dag

Skill: Power Snatch with barbell

The warmup or workout should also include:

  • Burpees
  • Dips on Box

The coach can add max 2 exercises.

Intermediate
okt 1 hele dag

Skill: Snatch Balance

The warmup or workout should include:

  • Burpee Tuck Jump
  • L-sit on rings

The coach can add other exercises.

okt
2
ma
Basic
okt 2 hele dag

Skill: Learn how to do Double Unders

Personal Record: Perform max Double Unders in 3 minutes

After that the coach can create a workout with Double Unders and other Metabolic Conditioning exercises.

No Weightlifting or Gymnastic today !

Intermediate
okt 2 hele dag

Personal Record: Perform max unbroken Double Unders

After that the coach can create a workout with Double Unders and other Metabolic Conditioning exercises.

No Weightlifting or Gymnastic today !

okt
3
di
Basic
okt 3 hele dag

Skill: Front Squat

The warmup or workout should include:

  • Push-Up Hands Released

The coach can create a workout with these exercises.

Intermediate
okt 3 hele dag

Skill: Cluster

The warmup or workout should also include:

  • Atomic Push-Up

The coach can add other Weightlifting and Gymnastic exercises.

No Metabolic Conditioning today !

okt
4
wo
Basic
okt 4 hele dag

Skill: Thruster

Warmup or workout should include:

  • Run 800m (60/42 cal Air Bike or 1000/800m Row if it rains)
  • Pike Push-Up

The coach creates a workout only with these exercises !

Intermediate
okt 4 hele dag

Skill: Thruster

The warmup or workout should include:

  • Sandbag Run 400m (30/21 cal Air Bike or 500/400m Row if it rains)
  • Pistols

The coach can add other exercises if he wants.

okt
5
do
Basic
okt 5 hele dag

Skill: Power Clean with barbell

The coach can add max 2 Weightlifting exercises.

No Gymnastic or Metabolic Conditioning today !

Intermediate
okt 5 hele dag

Skill: Squat Clean & Jerk

The first workout should be a Heavy Day modality

The coach can create another workout with Weightlifting exercises.

No Gymnastic or Metabolic Conditioning today !

okt
6
vr
Basic
okt 6 hele dag

Skill: L-sit on Dumbbells

The warmup or workout should also include:

  • Double Under

The coach can add max 2 Metabolic Conditioning or Gymnastic exercises.

No Weightlifting today !

Intermediate
okt 6 hele dag

Skill: L-sit Pull-Up

The warmup or workout should also include:

  • Double Under

The coach can add Metabolic Conditioning or Gymnastic exercises.

No Weightlifting today !

If double Unders are not possible –> ask for Double Under attempts (No Single Unders !)

okt
7
za
Basic
okt 7 hele dag

Skill: Front Squat

The warmup or workout should also include:

  • Knee Raises
  • Shuttle Run

Don’t add other exercises !

Intermediate
okt 7 hele dag

Skill: Squat Snatch

The warmup or workout should also include:

  • Toes Through Rings
  • Shuttle Run

The coach can add other exercises if he wants.

okt
8
zo
Basic
okt 8 hele dag

B: Coach can choose Benchmark with max. 3 exercises

Intermediate
okt 8 hele dag

B: Coach can choose Benchmark

okt
9
ma
Basic
okt 9 hele dag

Skill: Pull-Up progression

The coach can add max 2 Gymnastic exercises.

No Metabolic Conditioning or Weightlifting today !

Intermediate
okt 9 hele dag

Skill: Ring Muscle-Up

The coach can add Gymnastic exercises.

No Metabolic Conditioning or Weightlifting today !