CROSSFIT “Push It To The Limit” 10 Rounds For Time 5 Burpee Box Jump Overs 5 Double DB Push Press 22,5/16kg or 50/35 lbs WEIGHTLIFTING Snatch Pulls & Balance (1/4) GYMNASTICS Skill: Muscle-Up Strength: Handstand Push Up (4/8) ENDURANCE (Dongen) “Strong-Lungs” 8 Rounds For Time 2:00 ON / 3:00 OFF 1. 400m Sprint Max Single…
STRENGTH CLASS Full-body CROSSFIT “The Hunter & The Hunted” Every 2:30 x 10 Rounds 50 Double Unders 10 Squat Cleans 60/42,5kg or 135/95lbs ENDURANCE “Strong-Lungs” 8 Rounds For Time 2:00 ON / 3:00 OFF 1. 400m Sprint Max Single DB Devil Presses 2. 500m Row-Erg Sprint Max Dumbbell Goblet Squat 20/14kg
CROSSFIT “Bump & Run” 5 Rounds For Time 20 Wallball Shots 50 Double Unders 3 Wall Walks 200m Run WEIGHTLIFTING (Oosterhout) 1RM Week STRENGTH CLASS (Oosterhout) 1RM Week STRENGTH CLASS (Dongen) 1RM Week
CROSSFIT “Dumbelle & The Beast” A.M.R.A.P. in 12 Minutes 5 Devil’s Presses 10 Double DB Lunges 20 Pull-Ups 10 Double DB Box Step Overs WEIGHTLIFTING (Oosterhout) 1RM Week STRENGTH CLASS (Oosterhout) 1RM Week ENDURANCE (Oosterhout) “30 Minuten Beuken” A.M.R.A.P. in 30 Minutes 30/24 Cal Echo – Bike or 40/32 Cal Bike – Erg or 600m…
CROSSFIT “Golden Hour” Every 3:00 on a 5:00 Clock x 5 Rounds 10 Calorie Work/Echo 15 Kettlebell Swings 32/24kg 20 Weighted Sit-Ups Max Meters Handstand Walk STRENGTH CLASS (Oosterhout) 1RM Week STRENGTH CLASS (Dongen) 1RM Week WEIGHTLIFTING (Oosterhout) 1RM Week GYMNASTICS (Oosterhout) Skill: Muscle-Up Strength: Handstand Push Up (1/8) ENDURANCE (Dongen) “30 Minuten Beuken” A.M.R.A.P…
CROSSFIT “DT” 5 Rounds For Time 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 70/50kg or 155/105lbs WEIGHTLIFTING (Oosterhout) 1RM Week STRENGTH CLASS (Oosterhout) 1RM Week GYMNASTICS (DONGEN) Skill: Muscle-Up Strength: Handstand Push Up (1/8)
CROSSFIT “Sloppy” 2 Rounds For Time 100 Double Unders 10 (Ring) Muscle-Ups 20 Burpee Box Jump Overs 10 Turkish Get Ups ENDURANCE “Strong-Viking” A.M.R.A.P 40 in Teams of 2 800m Run 40 Double DB Squats 30 Double DB Push Press 20 D-Ball/Sandbag over the Box 10 Burpee Box Get Overs DB 2x 22,5/16 kg 50/35…
CROSSFIT “Testosteroff” E.M.O.M x 25 Minutes 1. Overhead Squats 2. Cleans 3. Back Squats 4. Deadlifts 5. Rest WEIGHTLIFTING 1RM Week GYMNASTICS Skill: Muscle-Up Strength: Handstand Push Up (2/8) ENDURANCE (Dongen) “Multiple Roads Lead to Rome” For Time 3000m Row-Erg 125 Back Squats 100 Burpees over the rower 75 Hang Power Cleans Barbell 50/35 kg…
CROSSFIT “Meet Hyrox” For Time Run 400m 50 Wallball Shots 9/6kg or 20/14lbs Row 1000m 100m Farmer Carry 2 x 24/16kg Run 400m 30m Burpee Broad Jumps Row 500m 100 Double Unders WEIGHTLIFTING (Oosterhout) Clean & Jerk Heavy Singles & Lift Off Prep (4/4) STRENGTH CLASS (Oosterhout) Front Squat Heavy Weights & 1RM Prep(4/4) STRENGTH…
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