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 en Endurance workouts en Weightlifting, Strength Class en Gymnastics focus van deze week.
For Time
50 Double DB Push Press
20 Toes to Bars
10 Double DB Devil’s Press
60 Calorie Work
40 Double DB Squats
30 Pull-Ups
2 x 22,5/16kg or 50/35lbs
WEIGHTLIFTING (Oosterhout)
Technique Cycle
Lower body
Strongman
HYROX
Check de Hyrox invulling in de SportBitt App
A.M.R.A.P. in 15:00
50 Double Unders
10 Cleans 60/42,5kg or 135/95lbs
10 Handstand Push Ups
Upperbody
Every 1:30 x 24 Rounds
1 Max Cal Machine
2 Max Wall Balls
3 Max Meter Burpee Broad Jump
4 Rest
9/6kg 20/14 lbs
E.M.O.M. x 18 Minutes
1. 5 Muscle-Ups
2. 12 Hand Released Push Ups
3. 8 Strict Pull-Ups
Lowerbody
Technique Cycle
Skill: Toes to Bar
Strength: Muscle-Up (3/8)
Every 1:30 x 24 Rounds
1 Max Cal Machine
2 Max Wall Balls
3 Max Meter Burpee Broad Jump
4 Rest
9/6kg 20/14 lbs
30 minute AMRAP of:
Jackie
1000m Row
50 Thrusters (45/35 pound)
30 Pull-ups
Then
Karabell
10 rounds
3 Snatches (135/90 pounds)
15 Wall Ball (20/14lbs @ 10″/8″ target)
Then
AMRAP of Cindy in the remaining 30 minutes:
5 pull-up
10 push-up
15 squat
Your result is rounds of Cindy completed.
Technique Cycle
Upperbody
Skill: Toes to Bar
Strength: Muscle-Up (3/8)
A.M.R.A.P. in 28 Minutes w/ Buddy
20 Single DB Box Step-overs 22,5/16kg or 50/35lbs
20 Burpees
20 Calorie Row
20 Box Jumps 24/20”
A.M.R.A.P. in 35 Minutes
100m Run
3 Deadlifts
5 Box Jumps
Barbell 60/42,5 kg
24/20’’
Every round add
100m Run
3 Deadlifts
5 Box Jumps
Je vindt de Hyrox invulling in de SportBitt App
5 Rounds For Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
70/50kg or 155/105lbs
WEIGHTLIFTING
Technique Cycle
Skill: Toes to Bar
Strength: Muscle-Up (4/8)
Every 4:00 x 10 Rounds
For Time
500m Row-Erg
15 Jumping Lunges
Full-body
