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 02-12-2024

CROSSFIT

“Rush Hour 2”

Every 1:00 x 20 Rounds

1. 50 Double Unders
2. 15 Calorie Work
3. 6 Box Step Over 20/24″
4. Rest

WEIGHTLIFTING (Oosterhout)

Clean & Jerk & Snatch

STRENGTH CLASS (Oosterhout)

Front Squat

STRENGTH CLASS (Dongen)

Strongman

DINSDAG 03-12-2024

CROSSFIT

“Dogfighter”

For Time

30 Toes to Bars
20 Cleans 42,5/30kg or 95/65lbs
10 Box Jumps 30″
20 Jerks 42,5/30kg or 95/65lbs
30 Toes to Bars
20 Clean & Jerks 42,5/30kg or 95/65lbs
10 Box Jumps 30″

STRENGTH CLASS (Oosterhout)

Deadlift

ENDURANCE (Oosterhout)

“Sinterbaas & Sterke Piet”

A.M.R.AP. in 10 Minutes
30 Double Unders
20 KB Swings
12 Goblet Squats

KB 24/16kg

3 min Rest

A.M.R.A.P. in 10 Minutes
12/9 Cal Echo-Bike
12 DB Snatches L
12 DB Snatches R

 

WOENSDAG 04-12-2024

CROSSFIT

“200BPM”

For Time

3 Rounds Of
500m/400m Row
15 Burpees Over Rower
10 Pistol Squats

Straight Into

50 Dumbbell Snatches 22,5/16kg or 50/35lbs
40 Sit-Ups
30 Air Squats

STRENGTH CLASS (Oosterhout)

Backsquat

WEIGHTLIFTING (Oosterhout)

Snatch

GYMNASTICS (Oosterhout)

Skill: Handstand Push Up
Strength: Pull Up (7/8)

ENDURANCE (Dongen)

“Sinterbaas & Sterke Piet”

A.M.R.A.P. in 10 Minutes
30 Double Unders
20 KB Swings
12 Goblet Squats

KB 24/16kg

3 min Rest

A.M.R.A.P. in 10 Minutes

12/9 Cal Echo-Bike
12 DB Snatches L
12 DB Snatches R

DONDERDAG 05-12-2024

CROSSFIT


“Diane Benchmark Workout”

21-15-9 Reps For Time

Deadlifts 100/70kg or 225/155lbs
Handstand Push Ups

WEIGHTLIFTING (Oosterhout)

Snatch

STRENGTH CLASS (Oosterhout)

Press

GYMNASTICS

Skill: Handstand Push Up
Strength: Pull Up (7/8)

VRIJDAG 06-12-2024

CROSSFIT

“Killer Move”

A.M.R.A.P. in 18 Minutes

20/16 Cal Work
20 Pull-Ups
10 Snatches 50/35kg or 115/75lbs
1 Ropeclimb

ENDURANCE

“The Emptiness Machine”

A.M.R.A.P. in 40 Minutes

500m Row-Erg
40 Wall Balls
30 Crossovers
20 Medball Cleans
10 Shuttle Runs (2x 6m)

9/6 kg

ZATERDAG 07-12-2024

CROSSFIT

“Antidote”

5 Rounds For Time

30 Double Unders
10 Double DB Squats
5 Double DB Push Press

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

WEIGHTLIFTING

Clean & Jerk

GYMNASTICS

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

ENDURANCE (Dongen)

“The Sprinting Gazelle”

Every 5:00 x 4
500m Row/Ski Sprint

into

Every 5:00 x 4
400m Sprint
or
1000m Bike-Erg Sprint

ZONDAG 08-12-2024

STRENGTH CLASS

Full-body

CROSSFIT

“VO2”

Every 2:00 x 10 Rounds

200m Row/Ski
or
400m Bike
or
15/12 Cal Echo

ENDURANCE

“The Sprinting Gazelle”

Every 5:00 x 4
500m Row/Ski Sprint

into

Every 5:00 x 4
400m Sprint
or
1000m Bike-Erg Sprint