WOENSDAG 12-01-2022

WOD

CROSSFIT (OUTDOOR GYM) “MIEP, MIEP!” 10 x 100m sprint (run/bike/ski/echo bike) Rest 1:00 between sprints (VIRTUAL CLASS) “MIEP, MIEP!” 10 x 10 burpees/15 burpee lights rest 1:00 between sprints WEIGHTLIFTING Snatch Focus GYMNASTICS Push-ups and single leg squat focus

DONDERDAG 13-01-2022

WOD

CROSSFIT (OUTDOOR GYM) “THIS IS WEIRD” For time: 200 box step ups, 20″/24″ After every 10 step ups, perform 5 double DB push press 16/22,5 Time cap: 30 minutes (VIRTUAL CLASS) “THIS IS WEIRD” For time: 200 object step ups 20″/24″ After every 10 step ups, perform 5 double DB push press 16/22,5 Time cap:…

VRIJDAG 14-01-2022

WOD

CROSSFIT (OUTDOOR GYM) “BOLT” For time: 15 deadlifts  42,5/60 15 bar facing burpees 9 power cleans 42,5/60 9 bar facing burpees 3 snatches 42,5/60 3 bar facing burpees Time cap: 7 minutes (VIRTUAL CLASS) “BOLT” For time: 15 single legged deadlifts 15 bar facing burpees 9 single legged deadlifts 9 bar facing burpees 3 single…

ZATERDAG 15-01-2022

WOD

CROSSFIT (OUTDOOR GYM) “TRIPLE 3” For time: 3 miles row (4800m) 300 double unders 3 miles run (4800m) (VIRTUAL CLASS) “TRIPLE 3” For time: 100 burpee light 200 double-unders/single-unders 300 air squats GYMNASTICS Handstand + abs focus

ZONDAG 09-01-2022

OOP

WARM-UP (12 min.) 2 sets of: 50 high knees 10 high jumps 10 air squats :30 kuit stretch /side :30 leg swings / side WORKOUT PREP (6 min.) 1 round of 800m easy pace just warming up. Try to do a little sprint of 10s around every corner (or every 150m) WORKOUT (20 min.) For…

ZATERDAG 08-01-2022

OOP

WARM-UP (12 min.) Part 1: Row 1000m easy pace Part 2: 3 rounds of: 10 banded good mornings 5 push up to downward dog 10 barbell rows WORKOUT PREP (12 min.) 2 x 5 empty barbell deadlifts 1 x 10 deadlifts light weight 1 x 10 intermediate weight 1 x 5 heavy weight Zet nu…

VRIJDAG 08-01-2022

OOP

WARM-UP (12 min.) 3 rounds of: 200m row easy pace 8 muscle cleans 10 sit-ups ACCESSORY (10 min.) 4 x 100m Farmers carry (100m is vanuit de tent naar de straat/voetpad en terug) Rest 2:00 between carry’s. Make it HEAVY! Use: Plates, KB, DB etc. etc. STRENGTH (12 min.) Build up to a heavy 3…

DONDERDAG 06-01-2022

OOP

WARM-UP (12 min.) 3 rounds of: Row 250m :30 superman hold / side 5 bent over rows 5 front raises 5 overhead presses WORKOUT PREP (10 min.) 2 x 5 overhead press (strict) w/ empty barbell 1 x 8 overhead press light 1 x 5 overhead press moderate 1 x 3 overhead press heavy WORKOUT…

WOENSDAG 05-01-2022

OOP

WARM-UP (12 min.) Part 1: 2 rounds Jog 200m 10 KB Good Mornings 5 KB Bent over rows Part 2: 2 rounds Jog 200m 10 KB Deadlifts 5 Inverted rows (easy) Part 3: 2 rounds Jog 200m 10 KB Russian swings 5 Inverted rows (easy) PRE-WORKOUT PREP (4 min.) 3 rounds of: 5 KB swings…