CROSSFIT “∞” 00:00 – 08:00 9 Double DB Push Presses 6 Double DB Box Step overs 1 Ropeclimbs 08:00 – 16:00 9 Double DB Burpee Deadlifts 6 Toes to Bar 3 Double DB Box Step Overs ENDURANCE “The Nightmare After Christmas” 30 Rounds for Time 5 KB Russian Swings 3 Burpees 100m Run 32/24 kg
CROSSFIT “Firefly Lane” A.M.R.A.P in 24 Minutes w/ Buddy 50 Deadlifts 60/42,5 135/95 lbs 30 Toes to Bar 40 Cleans 60/42,5 135/95lbs 20 Shoulder To Overhead 60/42,5 135/95lbs WEIGHTLIFTING Clean & Jerk Deload Week GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (5/8) ENDURANCE (Dongen) “Harry & Marv” For Time w/ Buddy 3000m Row/Ski 800m Run…
STRENGTH CLASS Full-body CROSSFIT “Pressure Point” For Time 30 Double-unders 20 Chest-to-bar pull-ups 30 Handstand push-ups 20 Toes-to-bar 30 Burpee box jumps 20 Ring dips 30 Alternating pistols 10 Strict handstand push-ups ENDURANCE “Harry & Marv” For Time w/ Buddy 3000m Row/Ski 800m Run Together 6000m Bike-Erg / 7000m Echo-Bike 800m Run Together
CROSSFIT “Kingdom Come” 5 Rounds For Time 75 Double Unders 50 Alt. DB Snatches 25 Box Jump Overs 12 Goblet Squats WEIGHTLIFTING (Oosterhout) Clean & Jerk & Snatch 1RM Week STRENGTH CLASS (Oosterhout) Squat, Deadlift & Press 1RM Week STRENGTH CLASS (Dongen) Strongman
CROSSFIT “Chesst” 1-2-3-4-5-6-7-8-9-10 Reps For Time Sumo Deadlift High Pulls Ring Dips Floor Press 135/95lbs or 60/42,5kg STRENGTH CLASS (Oosterhout) Deadlift, Squat & Press 1RM Week ENDURANCE (Oosterhout) “Dont Stop Me Now” For Time 90 Air Squats 80 DB Hang Snatch 70 Box Jumps 60 Goblet Squats 50 KB AM Swings 40 Push Ups 30…
CROSSFIT “Five Guys” 5 x 4:00|1:00 1) 15 Wallball Shots 9/6kg or 20/14lbs 10 Pull-Ups 2) 10 Toes to Bars 10 Box Step Ups 24/20″ 3) 10 Kettlebell Swing 32/24kg 10 KB Lunges 4) 20 Air Squats 10 Push Ups 5) 10 Burpees 12m Broad Jumps STRENGTH CLASS (Oosterhout) Backsquat, Deadlift & Press 1RM Week…
CROSSFIT “Workout Tradizionale” A.M.R.A.P. in 12 Minutes 12 Calorie Work 9 Cleans 80/60kg 6 Handstand Push Ups WEIGHTLIFTING (Oosterhout) Snatch & Clean & Jerk 1RM Week STRENGTH CLASS (Oosterhout) Press, Squat & Deadlift 1RM Week GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (3/8)
CROSSFIT “Max Enforcer” 5 x 3:00|1:30 50 Double Unders 6 Devil’s Presses 2 x 22,5/16kg 3 (Ring) Muscle-Ups Max Calorie Work In Remaining Time ENDURANCE “Team-Work” 21 Rounds For Time In Teams of 3 You Go/I Go 100m Row 5 Thrusters 10 Burpees over the Barbell 42,5/30 kg 95/65lbs
CROSSFIT “Tabata This” Tabata Row Tabata Air Squats Tabata Pull-Ups Tabata Push-Ups Tabata Sit-Ups 1 Minute Rest Between Each Tabata WEIGHTLIFTING Clean & Jerk & Snatch 1RM Week GYMNASTICS Skill: Pull-Up Strength: Toes to Bar (4/8) ENDURANCE (Dongen) “Blistering Burpees” For Time 800m Run 100 Burpees 1000m Row-Erg 100 Burpees 50/40 Cal Echo-Bike 100 Burpees
STRENGTH CLASS Full-body CROSSFIT “Prednison Attack” For Time 3 Rounds Of: 18/15 Cal Work 12 Toes To Bar 9 Double DB Push Presses Into 3 Rounds Of: 60 Double Unders 12 Double DB Snatches 9 Double DB Squats 2 x 22,5/16kg or 50/35lbs ENDURANCE “Blistering Burpees” For Time 800m Run 100 Burpees 1000m Row-Erg 100…
