Calendar

jan
28
za
Basic
jan 28 hele dag

Skill: Back Squat

The coach can create a workout with this and other Weightlifting exercises.

No Gymnastic or Metabolic Conditioning today !

jan
29
zo
Basic
jan 29 hele dag

Skill: Push-Up on Rings

The warmup or workout should also include:

  • Sprint 100m (7/5 cal Air Bike or 125/100m Row if it rains)

The coach can add other exercises.

No Weightlifting today !

jan
30
ma
Basic
jan 30 hele dag

Skill: Pull-Up progression

The warmup or workout should also include:

  • Weighted Sit-Up
  • Row 500m

The coach can only use these exercises.

jan
31
di
Basic
jan 31 hele dag

The coach can choose a Benchmark but with max 3 exercises.

feb
1
wo
Basic
feb 1 hele dag

Personal Record: Max Handstand Hold

After that the coach can create a workout only with Gymnastic exercises.

feb
2
do
Basic
feb 2 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 !

feb
3
vr
Basic
feb 3 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.

feb
4
za
Basic
feb 4 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 !

feb
5
zo
Basic
feb 5 hele dag

Skill: Front Squat

The warmup or workout should include:

  • Push-Up Hands Released

The coach can create a workout with these exercises.

feb
6
ma
Basic
feb 6 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 !

feb
7
di
Basic
feb 7 hele dag

Skill: Power Clean with barbell

The coach can add max 2 Weightlifting exercises.

No Gymnastic or Metabolic Conditioning today !

feb
8
wo
Basic
feb 8 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 !

feb
9
do
Basic
feb 9 hele dag

Skill: Front Squat

The warmup or workout should also include:

  • Knee Raises
  • Shuttle Run

Don’t add other exercises !

feb
10
vr
Basic
feb 10 hele dag

B: Coach can choose Benchmark with max. 3 exercises

feb
11
za
Basic
feb 11 hele dag

Skill: Pull-Up progression

The coach can add max 2 Gymnastic exercises.

No Metabolic Conditioning or Weightlifting today !

feb
12
zo
Basic
feb 12 hele dag

Skill: Power Clean with Dumbbell

The warmup or workout should also include:

  • Battle Rope

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

No Gymnastic today !

feb
13
ma
Basic
feb 13 hele dag

Skill: Kettlebell Snatch

The warmup or workout should also include:

  • Air Squat
  • Single Under

The coach creates a workout with only these exercises !

feb
14
di
Basic
feb 14 hele dag

Personal Record: perform max Burpees in 5 minutes

After that the coach can create a workout with only Metabolic Conditioning exercises.

No Gymnastic or Weightlifting today !

feb
15
wo
Basic
feb 15 hele dag

Skill: Squat Clean with Dumbbells

The warmup or workout should also include:

  • Superman

The coach can add max 2 Weightlifting or Gymnastic exercises.

No Metabolic Conditioning today !

feb
16
do
Basic
feb 16 hele dag

Skill: Strict Chin-Up

The warmup or workout should also include:

  • Air Bike
  • American Kettlebell Swing

The coach creates a workout only with these exercises.