WOENSDAG 05-10-2022
“Typhlosion” E.M.O.M. x 12 Rounds 5 Back Squats @ 70% 5 Straight Legged Box Jumps 20″ WEIGHTLIFTING Clean Pull + Hang Clean Focus GYMNASTICS Gymnastics Ft. Calisthenics 1/8
DONDERDAG 06-10-2022
CROSSFIT “Cal Me Baby” Every 3 Minutes On The 5 Minutes x 5 Rounds 20 Air Squats 20 Sit-ups 20 Push-ups Max Bike Calories WEIGHTLIFTING Snatch Pull + Hang Snatch Focus STRENGTH CLASS Press Focus GYMNASTICS Gymnastics Ft. Calisthenics 1/8
VRIJDAG 07-10-2022
CROSSFIT “Overload Principle” For Load: 10 – 8 – 6 – 8 – 10 Push Press STRENGTH CLASS Deadlift Focus WEIGHTLIFTING Push Press + Power Jerk Focus
ZATERDAG 08-10-2022
CROSSFIT “Kirk Lazarus” 30 Minute A.M.R.A.P 3 Cleans 220/155lbs 100/70kg 15 Burpees 30 Box Step Over 60 Double Unders WEIGHTLIFTING Snatch Balance + Overhead Squat Focus GYMNASTICS Gymnastics Ft. Calisthenics 2/8
ZONDAG 09-10-2022
CROSSFIT “XP” 21 Minute E.M.O.M 1. 2 Ropeclimbs 2. 3 Snatch 135/95 lbs 60/42,5 kg 3. 10 Wallball Shots STRENGTH CLASS Full Body Focus
MAANDAG 26-09-2022
CROSSFIT “Explode” 4 Rounds For Time: 14/20 Cal Row 10 Cleans 135/95lbs 60/42,5 WEIGHTLIFTING Testweek Snatch or Clean & Jerk POWERLIFTING Squat Focus
DINSDAG 27-09-2022
CROSSFIT “Odd” 21-15-9 Kettlebell Snatch Alt. Medicine Ball Sit-Ups Burpees WEIGHTLIFTING Testweek Snatch or Clean & Jerk POWERLIFTING Press Focus
WOENSDAG 28-09-2022
“Breadshaw Hero Workout” 10 Rounds for Time 3 Handstand Push-Ups 6 Deadlift (225/155lbs 100/70kg) 12 Pull-Ups 24 Double-Unders WEIGHTLIFTING Testweek Snatch or Clean & Jerk GYMNASTICS Gymnastics Efficiency 7/8
DONDERDAG 29-09-2022
CROSSFIT “Upperhand” For Load: 8-8-6-6-4-4 Overhead Press WEIGHTLIFTING Testweek Snatch or Clean & Jerk POWERLIFTING Deadlift Focus GYMNASTICS Gymnastics Efficiency 7/8
VRIJDAG 30-09-2022
CROSSFIT “Animal” A.M.R.A.P 15 Minutes 2 Squat Snatch 4 Wall Walks 6 Burpee Box Jumps Over 800m Run 135/95lbs 42,5/60kg POWERLIFTING Squat Focus WEIGHTLIFTING Testweek Snatch or Clean & Jerk
