CROSSFIT “Mashed Up” A.M.R.A.P in 5:00 x 3 Rounds 1) 800m Run Max Reps Single DB Devil’s Presses – – – – – 2) 50 Double Unders 3 Muscle-Ups – – – – – 3) 10 Box Jumps Over 24/20″ 10 Push Ups Rest 2:00 Between Rounds WEIGHTLIFTING (Oosterhout) Clean & Jerk Deload Week STRENGTH…
CROSSFIT “Triominos” 5 Rounds For TIme 30 Cal Row 20 Deadlifts 175/135lbs or 80/60kg 10m Handstand Walk STRENGTH CLASS (Oosterhout) 1RM WEEK WEIGHTLIFTING (Oosterhout) Clean & Jerk Deload Week GYMNASTICS (Oosterhout) Skill: Toes to Bar Strength: Muscle-Up (3/8) ENDURANCE (Dongen) “Burner” For Time 2000m Row-Erg Workout 4 Rounds For Time 500/400m Row-Erg 20 Goblet Squats…
CROSSFIT “Just Keep Swimming” A.M.R.A.P. in 25 Minutes 75 air squats 50 sit-ups 25 push-ups WEIGHTLIFTING (Oosterhout) Clean & Jerk Deload Week STRENGTH CLASS (Oosterhout) 1RM WEEK GYMNASTICS (DONGEN) Skill: Toes to Bar Strength: Muscle-Up (3/8)
CROSSFIT “Ride or Die” A.M.R.A.P. in 20 Minutes For Max Cal With Buddy Person A: 400m run Person B: Max Cal row/bike/ski Switch after every 400m run ENDURANCE “Devil’s Delight” Every 2:30 x 12 200m Run 5 Devil Presses 2x 22,5/16 kg
CROSSFIT “Loud Noises” E.M.OM. x 20:00 Min 1. 14/10 Cal Row Min 2. 10 Box Jumps 24/20″ Min 3. 40 Air Squats Min 4. 8 Strict Pull Ups WEIGHTLIFTING Snatch Deload Week GYMNASTICS Skill: Toes to Bar Strength: Muscle-Up (4/8) ENDURANCE (Dongen) “Team Drag” In Teams of 3 complete 120/90 Cal Echo Bike 400m Sandbag…
CROSSFIT “Tombola” 4 Rounds For Time 10 Cleans 70/50kg or 155/115lbs 5 Wall Walks 10 Toes to Bars 5 Turkish Get Ups 24/16kg WEIGHTLIFTING (Oosterhout) 1RM Week STRENGTH CLASS (Oosterhout) Deadlift 1RM Prep (4/4) STRENGTH CLASS (Dongen) Strongman
CROSSFIT “Fran Benchmark Workout” 21-15-9 Reps For Time Thrusters 42,5/30kg or 95/65lbs Pull-Ups WEIGHTLIFTING (Oosterhout) 1RM Week STRENGTH CLASS (Oosterhout) Front Squat 1RM Prep (4/4) ENDURANCE (Oosterhout) “RATATA” Every 4:00 x 8 Rounds TABATA 1 Shuttle Runs 2 Wall Balls 3 DB Snatch 4 Burpee over DB 5 Shuttle Runs 6 V-Ups 7 American KB…
CROSSFIT “Calorie Burner” For Time 8 x 200m Run 1:00 of active rest STRENGTH CLASS (Oosterhout) Push Press 1RM Prep(4/4) WEIGHTLIFTING (Oosterhout) 1RM Week GYMNASTICS (Oosterhout) Skill: Toes to Bar Strength: Muscle-Up (1/8) ENDURANCE (Dongen) “RATATA” Every 4:00 x 8 Rounds TABATA 1 Shuttle Runs 2 Wall Balls 3 DB Snatch 4 Burpee over DB…
CROSSFIT “Pizza Marguerita” 50 Rounds For Time 1 Burpee 1 Push-Up 1 Boxjump 1 Sit-Up 1 Handstand pushup WEIGHTLIFTING (Oosterhout) 1RM Week STRENGTH CLASS (Oosterhout) Back Squat 1RM Prep(4/4) GYMNASTICS (DONGEN) Skill: Toes to Bar Strength: Muscle-Up (1/8)
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