// We rise by lifting others. // We enjoy the process. // We are InCharge.

InCharge Programming Week 20 (Testweek)

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Maandag 16-05

A.
1RM Squat Clean

B.
‘TRICK’

3 Rounds for Time:

21 USA Swings
15 Burpees
9 KB FR Lunge (R)
9 KB FR Lunge (L)

KB: 32/24kg

[14:00]

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Dinsdag 17-05

A.
Push Press Strength 3/5/7:

3 Rounds of Push Presses:
1×3 Heavy
1×5 Medium
1×7 Light

B.
‘DEVIL’S ATTACK’

3 Rounds (start at every 4:00 with partner):

1250m Bike
10 Devil Presses (22,5/15kg)

Partners go Round for Round

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Woensdag 18-05

For Time:

10-16-26-16-10
Deadlifts
2DB Overhead Lunge
Toes To Bar

[25:00]

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Donderdag 19-05

A.
Skin the Cat

B.
‘Super Annie’

For Time:

50-40-30
Sit-Ups
Double Unders

INTO:

40-30-20
Tiger Crawl
Double Unders

INTO:

30-20-10
V-Ups
Double Unders

[20:00]

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Vrijdag 20-02

‘TREAT’

24 Min Partner WOD:

3 Squat Snatches
5 Handstand Push Ups
Max Cal Row in remaining Time

Alternate Rounds with partner, starting every 2:00.

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Zaterdag 21-02

‘Lifting Cindy’

AMRAP 25

5 Pull ups
10 Push ups
15 Squats
1 Clean + Jerk *

*Start Medium/Heavy (70%)
*Work to 90/95%

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Zondag 22-02

A.
‘ Ski Jumps in Rise’

6 Rounds

1:00 Ski
1:00 Box Jumps
1:00 Rust

B.
‘Running in Shine’

3 Rounds

400m Run
10 Sandbag Over Shoulder
20 Burpee Over Sandbag

[15:00]

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