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 19-02-2024

CROSSFIT

“Fast Five”

For Time

5 Rounds
10 Power Cleans 120/170lbs
200m Run

Directly Into

5 Rounds
15 Deadlifts 120/170lbs
50 Double Unders

WEIGHTLIFTING (Oosterhout) 

Snatch

Strength & Overhead Stability 4/4

STRENGTH CLASS (Oosterhout)

Press

Strength & Holds 4/4

STRENGTH CLASS (Dongen)

Strength + Upper Body (4/4)

DINSDAG 20-02-2024

CROSSFIT

“Taillight”

A.M.R.A.P in 15 minutes

10 Handstand Push-ups
15 Russian Kettlebell Swings 32/24 kg
20 Sit-ups

WEIGHTLIFTING (Oosterhout)

Clean & Jerk

Strength & Overhead Stability (4/4)

STRENGTH CLASS (Oosterhout)

Squat

Strength & Holds (4/4)

ENDURANCE (Oosterhout)

“The Inevitable Loom Of Thrusters”

A.M.R.A.P in 40 Minutes
400m Run
20 Sit Ups
2 Double DB thrusters 2x 22,5/16kg 50/35lbs

Add 2 Double DB thrusters after every round

1 min rest after every round

 

WOENSDAG 21-02-2024

CROSSFIT

“Open Prep!”

E.M.O.M x 15 Minutes

Odd minutes: 10 Thrusters 95/65 lbs 42,5/30kg
Even minutes: 15 Box Jump Overs 24/20 inches

STRENGTH CLASS (Dongen)

Squat

Strength & Holds (4/4)

WEIGHTLIFTING (Oosterhout)

Snatch

Strength & Overhead Stability (4/4)

GYMNASTICS (Oosterhout)

Toes to Bar 5/8

ENDURANCE (Dongen)

“The Inevitable Loom Of Thrusters”

A.M.R.A.P in 40 Minutes
400m Run
20 Sit Ups
2 Double DB thrusters 2x 22,5/16kg 50/35lbs

Add 2 Double DB thrusters after every round

1 min rest after every round

 

 

DONDERDAG 22-02-2024

CROSSFIT

“Open 23.1”

Complete As Many Reps As Possible In 14 Minutes of:

60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups

135/95lbs 60/42,5kg

WEIGHTLIFTING (Oosterhout)

Clean & Jerk

Strength & Overhead Stability (4/4)

STRENGTH CLASS (Oosterhout)

Deadlift
Strength & Holds (4/4)

GYMNASTICS

Toes to Bar 5/8

VRIJDAG 23-02-2024

CROSSFIT

“Pyromaniac”

A.M.R.A.P in 12 Minutes w/ Buddy

10 Dumbbell Hang Clean and Jerks 50/35 lbs
15 Wall Balls 20/14 lbs

When 1 performs reps, the other athlete takes a hold!

ENDURANCE (O’HOUT)

“The invinceble Iron Man”

6 Rounds For Time

500m Row-Erg
25 Unbroken American KB Swings
15 Unbroken Push Ups

Penalty for not going unbroken -> 5 Shuttle Runs (2x 6m)

KB 24/16kg

ZATERDAG 24-02-2024

CROSSFIT

“Looks Good”

For time

50-40-30-20-10
Air Squats
25-20-15-10-5
Push-ups
10-8-6-4-2
Pull-ups

WEIGHTLIFTING

Snatch

Strength & Overhead Stability (4/4)

GYMNASTICS

Toes to Bar 6/8

ENDURANCE (Dongen)

“Dash Parr”

A.M.R.A.P 40 in Minutes w/ teams of 3
You Go, I go
6 DB Snatches
8 Burpees to Target
10/8 cal Echo Bike

DB 22,5/16kg