Vrijdag 9 april
5 rounds for time:
25 sit-ups
20 air squats
15 push ups
2. Zaktraining
Warm up:
– 3k easy run
– 5 minutes jump rope
– 3 minutes of shadow boxing / kickboxing
Workout:
*In case of the southpaw stand, please switch left & right.
Alternate the hand you start with but dont switch your feet position. Example round 1: first start the combo with the left hand. After completing start with the right hand. The order of the punches doesnt change.
Round 1
Set your timer at 3 minutes. Perform the combo as given below and do two burpees every 30 seconds. Finish with 1-minute rest.
– Uppercut + Uppercut + Hook + Elbow + Knee
Round 2
Set your timer at 3 minutes. Perform the combo as given below and do two burpees every 30 seconds. Finish with 1-minute rest.
– Uppercut + Uppercut + Hook + Elbow + Knee
– Footwork
– Double jab + Middlekick (left or right)+ Cross
Round 3
Set your timer at 3 minutes. Perform the combo as given below and do ONE burpee every 15 seconds. Finish with 1-minute rest
– Hook + Hook + Elbow + Knee
– Footwork
– Double Jab + Middlekick (left or right) + Cross + Teep
Round 4
Set your timer at 3 minutes. Freestyle (punches, kicks, knees and elbows) and do ONE burpee every 10 seconds.
Finisher:
4 sets
– 40 sec. tug jumps
– 40 sec. hollow body hold
– 40 sec. military
– 40sec. rest
Optional extra closer:
– 1k. fast run.
– 5 minute jump rope
3. Strongher
1A 4-3-1 sumo squat x 15 reps
https://youtu.be/c0YfahWzIDI
*sidenote: maak het zwaarder met een dumbbell als je er een hebt; https://youtu.be/iJNNGyULd-g
1B dolphin push-up x 10 reps
https://youtu.be/qQEUFLwQu4c
2A band hip hinge abduction x 30 reps
https://youtu.be/pVjlLMlrA8g
2B reverse lunge 1 1/2 rep x 15 reps L/R
https://youtu.be/fgYkq8NZ0Zc
Herhaal 3-4 keer.
4. Circuit/Bootcamp
Warming up:
3 rondes van
– 5 jumping jacks
– 5 walk outs
– 5 burpees
Workout:
3 rondes, steeds je kamer op en neer
– bear walk
– duck walk
– frog leap
– lunges
60sec rust tussen de rondes
Dan nog even spelen; test je max. wall sit. Noteer de tijd en probeer daar over een paar dagen wat boven te komen.
5. Mobility
Upper body
A1: Shoulder joint rotations
https://youtu.be/HiCnRk1_z5Q
A2: thoracic extension
https://youtu.be/xY7AqP7qCpM
3 sets / 2 minutes rest in between sets
B1: butchers block
https://youtu.be/sv3hfROcz0A
Using the sofa or a chair is the perfect tool to get into this stretch, rest your elbow on the edge of your sofa or chair and begin to move your chest towards the floor.
B2: Plank to downward dog
https://youtu.be/o6aPDLFYBZE
3 sets / 2 minutes rest in between sets
6. Running
ipv lopen 4 rondes van:
12 jumping lunges
1 minuut plank
10 single leg glute bridges per kant
12 push ups (mag ook vanaf je knieën)
7. Yoga
For today a one hour flow class with Kim, with lots of sidebands.
https://www.youtube.com/watch?v=t6JgR7aKj0I
Namasté!
Zaterdag 10 april
1. CrossFit
For time:
150 DUs/ 200 singles
50 reverse lunges
50 tricep dips
50 Kb/odd object deadlifts
150DUs/200 singles
2. Zaktraining
Warm up A:
Every movement is 30 seconds.
– Rotate arms forward one by one
– Rotate arms backwards one by one
– Rotate both arms forward at ones
– Rotate both arms backwards at ones
– Rotate upper body from left to right. Make sure the hip turns in and rotate on the ball of the foot.
– Jumping jacks
– Jump front and back with both feet at the same time
– Jump left and right with both feet at the same time
– Knie raises
– High plank
Warm up B:
– Easy 3k run.
Workout :
EMOM (every minute on the minute)
1 minute : Shuttle sprints of 20 meter.
1 minute : Triple Jump
1 minute : Decline Push-ups
1 minute : Shadowbox
Perform this Emom 8 times!
3. Strongher
1A reverse lunge to single leg step-up x 10 L/R
https://youtu.be/BbYtVQTLOiU
1B plank arm plate switches x 10 L/R
https://youtu.be/Fu6GbrmgaQg
*sidenote: bij gebrek aan gewichtsschijfjes; stapeltje boeken!
2A front foot elevated split squat x 15 reps L/R
https://youtu.be/Gu3jbIGwNjI
2B glute bridge w/ abduction x 20 reps
https://youtu.be/LolkilHZbN8
Herhaal 3-4 keer.
4. Circuit/Bootcamp
Warming up:
3 rondes
– 5x zonnegroet
– 5x jumping Jacks
– 5x lunges per been
Workout:
Zet je timer/telefoon op 20 minuten. Probeer zoveel mogelijk rondes te doen van:
– 4 splitsquats per been (op bank of stoel)
– 8 burpees
– 4 pistol squats per been (vanaf de stoel)
– 8 situps
Dan nog even spelen; kijk of je je in- en uitademhaling kan rekken tot 8 tellen. Drie minuten blijven doen.
5. Mobility
Split session
the first two exercises we focus on the shoulders, the second half on the lower body.
A1: Shoulder joint rotations
https://youtu.be/HiCnRk1_z5Q
A2: thoracic extension
https://youtu.be/xY7AqP7qCpM
3 sets / 2 minutes rest in between sets
B1: the ultimate hip flexor stretch
https://youtu.be/4bWQGIm9raw
B2: floor piriformis stretch
https://youtu.be/idJdXbVUjNI
2 sets / no rest. Take your time doing the last two exercises, they longer you are in the stretch the more effective it will.
6. Running
2 x (10 min E – 15 min 10km-tempo – 8 min 5km-tempo) – 5 min uitlopen
*E: easy. Een tempo waarop je nog gemakkelijk een gesprek kunt voeren.
7. Yoga
A very calming yoga practice and a journey trough the 5 elements, earth, water, fire, air and space, with Mareille.
https://www.youtube.com/watch?v=1kiXYRhEUmM
Namasté!
Zondag 11 februari
For time:
21-15-9-6-3
Burpees over object
Pistols or narrow footed squats
2. Zaktraining
Warm up A:
Do 3 rounds
Every movement is 30 seconds. Pick up the pace each round.
Jumping jacks
Jump front and back with both feet at the same time
Jump left and right with both feet at the same time
Knee raises
Heal raises
Mountain climbers
Pyramid workouts for time!
A: Record your time! Go fast!
30 triple kicks (15L 15R) +100m run + 1 burpee
30 triple kicks (15L 15R) + 200m run + 2 burpees
30 triple kicks (15L 15R) + 300m run + 3 burpees
30 triple kicks (15L 15R) + 400m run + 4 burpees
30 triple kicks (15L 15R) + 500m run + 5 burpees
30 triple kicks (15L 15R) + 600m run + 6 burpees
B: Perform the pyramid backwards and destroy your previous time! Kill it.
30 triple kicks (15L 15R) + 600m run + 6 burpees
30 triple kicks (15L 15R) + 500m run + 5 burpees
30 triple kicks (15L 15R) + 400m run + 4 burpees
30 triple kicks (15L 15R) + 300m run + 3 burpees
30 triple kicks (15L 15R) +200m run + 2 burpees
30 triple kicks (15L 15R) +100m run + 1 burpee
3. Strongher
1A RKC plank x 30 seconden
https://youtu.be/Ow9G9ddKx48
*sidenote: probeer je ellebogen naar je knieën te duwen en je billen LAAG!
1B heel elevated narrow stance goblet squat x 20 reps
https://youtu.be/JhYb8D4NrFQ
2A single leg raise abduction x 15 reps L/R
https://youtu.be/HLIbWxLnScs
2B banded deadlift x 20 reps
https://youtu.be/zi7K9xlj09Y
*sidenote: bandje boven je knieën om het zwaarder te maken; https://youtu.be/G1GXnd4Tmzo
3A bird dogs x 8 reps L/R
https://youtu.be/IlHop-URVBQ
*sidenote: visualiseer een glas met water wat op je rug staat, mag niet omvallen tijdens het strekken van je arm en been – hou veel spanning op je core.
3B side lying clamshells x 15 reps L/R
https://youtu.be/qnps7J19Y1c
4. Circuit/Bootcamp
Warming up:
– 10x per arm; Waiter press met boek (alsof je een dienblad omhoog duwt vanaf je schouder, tot je arm gestrekt is)
– 10x per been chair pistol squats
– 10x Squat jumps
Workout:
6 rondes van
– 5 tuck jumps (knieën naar borst)
– 10 pushups
– 15 air squats
– 20 situps
5. Mobility
Upper body
A1: Shoulder joint rotations
https://youtu.be/HiCnRk1_z5Q
A2: thoracic extension
https://youtu.be/xY7AqP7qCpM
3 sets / 2 minutes rest in between sets
B1: butchers block
https://youtu.be/sv3hfROcz0A
Using the sofa or a chair is the perfect tool to get into this stretch, rest your elbow on the edge of your sofa or chair and begin to move your chest towards the floor.
B2: Plank to downward dog
https://youtu.be/o6aPDLFYBZE
3 sets / 2 minutes rest in between sets
6. Running
10 km E
7. Yoga
For today a one hour flow class with Kim, working towards Astavakrasana, the eight angle pose.
https://www.youtube.com/watch?v=t6JgR7aKj0I
Namasté!
