Week 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
Groepstraining

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

Example: 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