ZONDAG 02-08-2020
CROSSFIT “KETTLEBELL KITCHEN” For Time: 800m Run 40 Kettlebell Swings 30 Front Rack Lunges, alt. 20 Burpees 10 Turkish Get-ups Rx = 24/16kg
MAANDAG 20-07-2020
CROSSFIT “GO HARD OR GO HOME” 4-Min. AMRAP Of: 21 Double-unders 21 Kettlebell Swings, 24/16kg 21 Thrusters, 35/25kg Rest 3 Minutes 4-Min. AMRAP Of: 15 Double-unders 15 Kettlebell Swings, 24/16kg 15 Thrusters, 45/30kg Rest 3 Minutes 4-Min. AMRAP Of: 9 Double-unders 9 Kettlebell Swings, 24/16kg 9 Thrusters 55/35kg WEIGHTLIFTING Snatch Focus
DINSDAG 21-07-2020
CROSSFIT “HIIT-CLASS” 2 Rounds For Time Of: 20 Push presses, 50/35kg 30 Weighted box step-ups 40 Push-ups 50/35 Calorie Row Box: 24″/20″ DB: 22,5/16kg POWERLIFTING Press Focus
WOENSDAG 22-07-2020
CROSSFIT “BARDIO” 15-min. EMOM Of: 1-5: 3 Snatches 6-10: 4 Clean ’n Jerk 11-14: 5 Cleans 15: max reps Cleans WEIGHTLIFTING Clean Focus GYMNASTICS Skill: Pull-ups Strength: Pistol Squats
DONDERDAG 23-07-2020
CROSSFIT “FRAN SINATRA” WOD A: 21-15-9 Reps For Time Of: Pull-ups Wall Ball Shots, 10/6kg 4-Min. Rest WOD B: 7 Min. AMRAP Of: 7 Front Rack Kettlebell Lunges, alt. (2×16/12kg) 14 Hollow rocks
VRIJDAG 24-07-2020
CROSSFIT “SAME SAME BUT DIFFERENT” 20-Min. AMRAP Of: 20 Dumbbell split snatches, alt. 30 Sit-ups 40 Double-unders Rx = 22,5/16kg POWERLIFTING Squat Focus
ZATERDAG 25-07-2020
CROSSFIT “SKY’S THE LIMIT” 12-Min. AMRAP Of: 100m row, 1 burpee box jump 100m row, 2 burpee box jumps 100m row, 3 burpee box jumps 100m row, 4 burpee box jumps Etc. GYMNASTICS Skill: Toes-to-bar Workout for Quality
ZONDAG 26-07-2020
CROSSFIT “WOLF PACK” (With Buddy) 10 Rounds For Time Of: 10 Toes-to-bar 10 Push-ups 10 Deadlifts, 110/75kg
MAANDAG 13-07-2020
CROSSFIT “HIGH ROLLERS” With Buddy For Time: 60 Thrusters 60 Front Squats 60 Deadlifts Rx = 43/30kg WEIGHTLIFTING Clean Focus
DINSDAG 14-07-2020
CROSSFIT “SOCIAL DISTANCING FITNESS CLUB” 2 x 10 Min. AMRAP Of: Part A: 20 Cal Row 10 Hollow Rocks Part B: 20 Cal Row 10 Toes-to-Bar 2 Min. rest between parts POWERLIFTING Squat Focus