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)
CROSSFIT “15 Minutes Of Fame” A.M.R.A.P. in 15 Minutes 18 Alt. DB Snatches 22,5/16kg 15 V-ups 12 Single Arm Push Presses ENDURANCE “Insert Workout Name Here” 4 Rounds For Time 800/700m Row-Erg 30 DB Hang Clean & Jerk 600m Run 30 Box Jumps 22,5/16kg / 50/35lbs 24/20 inch
CROSSFIT “Loud Noises” A.M.RA.P. in 20 Minutes 400m Run Into 4 Rounds of: 3 Power Snatches 50/35kg or 110/75lbs 6 Push-ups 9 Air Squats WEIGHTLIFTING 1RM Week GYMNASTICS Skill: Toes to Bar Strength: Muscle-Up (2/8) ENDURANCE (Dongen) “Spiced Endurance” A.M.R.A.P in 30 Minutes 200m Run 10 Wall Balls 5 Deadlifts 2 Wall Walks 100/70 kg…
