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.

Maandag 15-07-2024

CROSSFIT

“When Life Gives You Lemonerobics…”

9 Rounds For Max Reps:
1:00 ON / 2:00 OFF

1. 15/12 Cal Row-Erg
Max DB Snatches

2. 12/10 Cal Echo Bike
Max Wall Balls

3. 50 Double Unders
Max Burpees over the Rope

22,5/16kg or 50/35lbs
9/6kg

WEIGHTLIFTING (Oosterhout) 

Snatch
Pulls & Balance (3/4)

STRENGTH CLASS (Oosterhout)

Bodybuilding & Beach Bodies
Deadlift (3/4)

STRENGTH CLASS (Dongen)

Strongman

Dinsdag 16-07-2024

CROSSFIT

“Building Quads Since 2017”

Every 3:00 x 6 rounds:
1. Clean
2 .Front Squats
3. Thrusters

WEIGHTLIFTING (Oosterhout)

Clean & Jerk
Pulls & Balance (3/4)

STRENGTH CLASS (Oosterhout)

Front Squat
Bodybuilding & Beach Bodies (3/4)

ENDURANCE (Oosterhout)

“Quarterfinals 24.3”

3 Rounds For Time
50 Wall Balls
50 Burpee Box Jump Over

24/20 inch
9/6 kg

Join the sweat fest! It is not as bad as it looks.

Woensdag 17-07-2024

CROSSFIT

“Hawk Tuah, Spit On That Workout”

A.M.R.A.P. 20:
30/24 Cal Row-Erg
20 Toes to Bar
10 Double DB Push Jerk

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

STRENGTH CLASS (Oosterhout)

Bench Press
Bodybuilding & Beach Bodies (3/4)

WEIGHTLIFTING (Oosterhout)

Snatch
Pulls & Balance (3/4)

GYMNASTICS (Oosterhout)

Skill: Muscle-Up
Strength: Handstand Push Up (7/8)

ENDURANCE (Dongen)

“Quarterfinals 24.3”

3 Rounds For Time:
50 Wall Balls
50 Burpee Box Jump Over

24/20 inch
9/6 kg

Join the sweat fest! It is not as bad as it looks.

Donderdag 18-07-2024

CROSSFIT

“Path of the Gymnast ”

E.M.O.M. 20:
1. Muscle Up
2. Handstand Walk
3. Pull-Over
4. Rest

WEIGHTLIFTING (Oosterhout)

Clean & Jerk
Pulls & Balance (3/4)

STRENGTH CLASS (Oosterhout)

Back Squat
Bodybuilding & Beach Bodies (3/4)

GYMNASTICS (DONGEN)

Skill: Muscle-Up
Strength: Handstand Push Up (7/8)

Vrijdag 19-07-2024

CROSSFIT

“The Workout They Told Me Not To Worry About”

For Time:
21-15-9
Overhead Squats
Burpee to Target

5 min. rest

21-15-9
Front Squats
30-20-10
Meter Burpee Broad Jumps

42,5/35 kg 95/65 lbs

ENDURANCE

“The Long Walk”

For Time:
400m SandBag Walk
50 DB Snatches
60 Cal Row-Erg
70 Air Squats
800m Run
70 Air Squats
60 Cal Row-Erg
50 DB Snatches
400m SandBag Walk

RX+ -> 45kg Sandbag
Sandbag 30kg / D-Ball 35 kg
DB 22,5/16 kg 50/35 lbs

Zaterdag 20-07-2024

CROSSFIT

“5K challenge”

For Time:
5000m run

WEIGHTLIFTING

Snatch
Pulls & Balance (3/4)

GYMNASTICS

Skill: Muscle-Up
Strength: Handstand Push Up (8/8)

ENDURANCE (Dongen)

“Oops, I Spelled Tacocat backwards…”

Every 10:00 x 4

1.
800m Run
30 DB Squats
20 Box Jumps

2.
1000m Row-Erg
40 Deadlifts
15 Burpees over the Barbell

DB 22,5/16 kg 50/35 lbs
Barbell 60/42,5kg 110/95 lbs

ZONDAG 21-07-2024

STRENGTH CLASS

Full-body

CROSSFIT

“Let’s Go Chest Day!”

For Time with a Buddy:
1000m Row-Erg
50 Bench Presses
100m Barbell Carry
750m Row-Erg
35 Bench Presses
100m Barbell Carry
500m Row-Erg
20 Bench Presses
100m Barbell Carry

60/42,5 kg 100/95 lbs

ENDURANCE

“Oops, I Spelled Tacocat backwards…”

Every 10:00 x 4

1.
800m Run
30 DB Squats
20 Box Jumps

2.
1000m Row-Erg
40 Deadlifts
15 Burpees over the Barbell

DB 22,5/16 kg 50/35 lbs
Barbell 60/42,5kg 110/95 lbs