ZONDAG 25-02-2024
STRENGTH CLASS Full-body CROSSFIT “SUNDAY SMASHER!”
MAANDAG 12-02-2024
CROSSFIT “Basic Monday” A.M.R.A.P in 12 Minutes 10 Burpees 15 Kettlebell Swings 20 Squats
DINSDAG 13-02-2024
CROSSFIT “EZ-Going” 4 Rounds For Time 20 Cal Calorie Work 15 Weighted Sit-Ups 9/6kg 20/14lbs 10 HSPU 5 Front Squats 90/70kg 200/155lbs WEIGHTLIFTING (Oosterhout) Clean & Jerk Strength & Overhead Stability (3/4) STRENGTH CLASS (Oosterhout) Squat Strength & Holds (3/4) ENDURANCE (Oosterhout) “Helen’s first Bike” Echo Bike Interval Every 2:00 x 10 10/8 Cal Echo…
WOENSDAG 14-02-2024
CROSSFIT “Be my Valentine” “Heartpump” A.M.R.A.P in 10 Minutes 20 Medball Passes 30 Partner Push Ups 40 Bunny Hop Overs Into “Sweathearts Sweat” A.M.R.A.P in 10 Minutes 15 Tandem Burpees 1:00 Partner Sit Into “Cupid’s Cardio” A.M.R.A.P in 10 Minutes 30 Buddy Singles 10m Alt. Wheelbarrow STRENGTH CLASS (Dongen) Squat Strength & Holds (3/4) WEIGHTLIFTING…
DONDERDAG 15-02-2024
CROSSFIT “Tri-Athlete” A.M.R.A.P in 15 minutes: 10 Power Snatches 42,5/30kg 95/65 lbs 15 Box Jumps 20 GHD Sit-ups WEIGHTLIFTING (Oosterhout) Clean & Jerk Strength & Overhead Stability (3/4) STRENGTH CLASS (Oosterhout) Deadlift Strength & Holds (3/4) GYMNASTICS Toes to Bar 3/8
VRIJDAG 16-02-2024
CROSSFIT “Co-Operative” For Time 100 Calorie Row 100 Wall Balls 9/6kg 20/14 lbs 100 Kettlebell Swings 32/24kg Partners alternate every 10 reps ENDURANCE (O’HOUT) “What the Cardio?” For Time 100/80 Cal Row Erg 50 Shuttle Runs 100/80 Cal Echo Bike Every minute perform 5 Burpees 1 shuttle = 2 x 6m
ZATERDAG 17-02-2024
CROSSFIT “Open 19.4” For total time 3 rounds of: 10 snatches 42,5/30kg 12 bar-facing burpees Then, rest 3 minutes before continuing with 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees WEIGHTLIFTING Snatch Strength & Overhead Stability (3/4) GYMNASTICS Toes to Bar 4/8 ENDURANCE (Dongen) “Lightning MCQueen” Every 5:00 x 8 rounds 20/16 Cal Row…
ZONDAG 18-02-2024
STRENGTH CLASS Full-body CROSSFIT “Shaggy Combi” 3 Rounds For Time 800m Run 15 Toes-to-Bar 20 Dumbbell Thrusters 2 x 50/35lbs ENDURANCE “Lightning MCQueen” Every 5:00 x 8 rounds 20/16 Cal Row 20 Light Burpees 10 DB Snatches DB 22,5/16kg
MAANDAG 05-02-2024
CROSSFIT “Queen’s Gambit” A.M.R.A.P in 18 Minutes 400m Run 30 Cleans 20 Handstand Push Ups 10 Double DB Snatches BB: 60/42,5kg 135/95lbs DB: 22,5/16kg 50/35lbs WEIGHTLIFTING (Oosterhout) Snatch Strength & Overhead Stability 2/4 STRENGTH CLASS (Oosterhout) Press Strength & Holds 2/4 STRENGTH CLASS (Dongen) Strength + Upper Body (2/4)
DINSDAG 06-02-2024
CROSSFIT “Second Love” A) A.M.R.A.P in 9 Minutes 2 Wall Walks 4 Double DB Box Step Overs 22,5/16kg 50/35lbs 8 Toes to Bars Rest 2:00 B) For Time 100 Double Unders 50 Pull-Ups 25 Double DB Cleans 22,5/16kg 50/35lbs WEIGHTLIFTING (Oosterhout) Clean & Jerk Strength & Overhead Stability (2/4) STRENGTH CLASS (Oosterhout) Squat Strength &…
