Wij geloven erin dat elke training gevarieerd moet zijn. Wij geloven in het programmeren van workouts die bijdragen aan de vooruitgang in het dagelijks leven. Gelukkig spendeert onze Head Coach veel tijd en energie aan het maken van workouts die passen bij onze trainingsfilosofie. Onze dagelijkse workouts (workout of the day) zijn elke week op voorhand te zien, hieronder zie je onze CrossFit workouts en Weightlifting, Strength Class en Gymnastics focus van deze week.

MAANDAG 26-02-2024

CROSSFIT

“Die Hard”

A.M.R.A.P. in 20 Minutes

500m Cardio
20 Toes to Bars
10 Kettlebell Swings 24/20kg
5 Clusters 42,5/30kg or 95/65lbs

WEIGHTLIFTING (Oosterhout) 

Snatch

Bulgarian Madness (1/4)

STRENGTH CLASS (Oosterhout)

Press

Heavy Singles (1/4)

STRENGTH CLASS (Dongen)

Strength + Upper Body (1/4)

DINSDAG 27-02-2024

CROSSFIT

“Stroller”

10 Rounds For Time

50 Double Unders
10 Overhead Squats 42,5/30kg or 95/65lbs

WEIGHTLIFTING (Oosterhout)

Clean & Jerk

Bulgarian Madness (1/4)

STRENGTH CLASS (Oosterhout)

Squat

Heavy Singles (1/4)

ENDURANCE (Oosterhout)

“Barbara’s Midlife Crisis”

5 Rounds for Time

200m Row
30 Double DB Push Press
40 Hanging Knee Raises
50 Lunges

3 min rest between each round

DB 2x 22,5/16kg or 50/35lbs

WOENSDAG 28-02-2024

CROSSFIT

“Eighty Ate”

E.M.O.M x 24:00

1. 8 Double DB Box Step Overs
2. 8 Double DB Snatches
3. 8 Double DB Push Presses
4. Rest

2 x 22,5/16kg or 50/35lbs

STRENGTH CLASS (Dongen)

Squat

Heavy Singles (1/4)

WEIGHTLIFTING (Oosterhout)

Snatch

Bulgarian Madness (1/4)

GYMNASTICS (Oosterhout)

Toes to Bar 7/8

ENDURANCE (Dongen)

“Barbara’s Midlife Crisis”

5 Rounds for Time

200m Row
30 Double DB Push Press
40 Hanging Knee Raises
50 Lunges

3 min rest between each round

DB 2x 22,5/16kg or 50/35lbs

DONDERDAG 29-02-2024

CROSSFIT

“Better Safe Than Sorry

Every 5:00 x 5 Rounds

Row 500m
15 Pull-Ups
20 Push Ups
25 Air Squats

WEIGHTLIFTING (Oosterhout)

Clean & Jerk

Bulgarian Madness (1/4)

STRENGTH CLASS (Oosterhout)

Deadlift
Heavy Singles (1/4)

GYMNASTICS

Toes to Bar 7/8

VRIJDAG 01-03-2024

CROSSFIT

“CrossFit Open 24.1”

To Be Announced

ENDURANCE (O’HOUT)

“The Incredible Hulk”

10 Rounds for time
400m Run
10 Burpees over the Barbell

10-9-8-7-6-5-4-3-2-1
Floor Presses

Barbell 60/42,5 kg

ZATERDAG 02-03-2024

CROSSFIT

“Saturday Night Fever”

2 Rounds For Time

100 Double Unders
50 Alt. DB Snatches 22,5/16kg or 50/35lbs
40 Toes to Bars
30 Deadlifts 42,5/30kg or 95/65lbs
20 Handsand Push Ups
10 Clean & Jerks 42,5/30kg or 95/65lbs

WEIGHTLIFTING

Snatch

Bulgarian Madness (1/4)

GYMNASTICS

Toes to Bar 8/8

ENDURANCE (Dongen)

“Hectic Hundred”

For Time

100 Cal Row
100 Box Step Ups
100 American KB Swing
100 Double Unders
100 Light Burpees
100 Wall Balls

KB 24/16kg
Box 24/20 inch
Wall Ball 9/6kg or 20/14lbs

ZONDAG 03-03-2024

STRENGTH CLASS

Full-body

CROSSFIT

“Grand Prix”

For Time

100 Calorie Work
75 Double DB Squats 2 x 22,5/16 or 50/35lbs
50 Muscle-Ups

ENDURANCE

“Hectic Hundred”

For Time

100 Cal Row
100 Box Step Ups
100 American KB Swing
100 Double Unders
100 Light Burpees
100 Wall Balls

KB 24/16kg
Box 24/20 inch
Wall Ball 9/6kg or 20/14lbs