Victor FreitasWeek 6 – Foxtrot [ˈfɒkstrɒt]
PARTNER WORKOUT (1 works, 1 rests & counts)
4 rounds of 30’/15’ AMRAP (=18 min, 4,5 per round)
- fitball burpee (thruster to pushup)
- double KB clean (16/24kg)
- Dumbell Z-press (12kg/16kg)
Week 5 – Echo [ˈɛkoʊ]
FOR TIME
5 rounds of:
- 10x double dumbell front squat
- 7x man maker
Week 4 – Delta [ˈdɛltɑː]
PARTNER WORKOUT (work together until exercise is completed)
FOR TIME
- 2k row
- 20x BB deadlift (50%BW)
- 30x barbell faced burpee
Week 3 – Charlie [ˈtʃɑrliː]
FOR TIME
- 8x fitball jack knives
- 15x SL deadlift each leg (unilateral crossover carried 10/16kg) → 2 voeten steun = restart
- 40x mountain climber
- 15x SL deadlift each leg
- 8x inchworm (min 5 steps, hands to toes → full push up stance)
Week 2 – Bravo [ˈbrɑːvoʊ]
PARTNER WORKOUT
complete each part to continue
FOR TIME
- 1000m ski
- 50x trapbar deadlift (75%BW)
- 60x seated wall balls
- 1000m ski
victor-freitas-572863-unsplash-1500Example: Week 30 – Delta [ˈdɛltɑː]
PARTNER WORKOUT (work together until exercise is completed)
FOR TIME
- 2k row
- 20x BB deadlift (50%BW)
- 30x barbell faced burpee
