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:
300 reps following the pattern:
20 second Pull-Ups
10 second Rest
20 second Push-Ups
10 second Rest
20 second Sit-Ups
10 second Rest
20 second Air Squats
10 second Rest
After the round of Air Squats, begin again with the Pull-Ups. Keep a running total of reps and continue working until 300 reps are completed.
Power Snatch & Overhead Squat Focus
Squat Focus
Every 2:30 x 8 Rounds
12 Cal Work
8 Bar Facing Burpees
5 Snatches
95/65lbs 42,5/30kg
Score = Slowest Time
Hang Clean Focus
Press Focus
For Time
6 minute Hang Hold (cumulative)
Each time you drop from the bar, perform:
800 meter Run
30 Push-Ups
Hang Snatch Focus
Toes To Bar Focus 3/8
21-15-9
Double DB Front Squats
Double DB Snatch
50/35lbs 22,5/16kg
Clean Focus
Deadlift Focus
Toes To Bar Focus 3/8
For Time:
50 Double Unders
40 Push Ups
30 Pull-Ups
20 Med Ball Sit-Ups
10 Wall Walks
Squat focus
Snatch Balance Focus
E.M.O.M x 18 Rounds
1. 1 Clean & Jerk
2. 3 Deadlifts
3. 5 Box Jumps 30/24″
220/165lbs 100/75kg
Clean & Jerk Focus
Toes To Bar 4/8
A.M.R.A.P 20 Minutes
5 Muscle Ups
10 Sit-Ups
15 Wallball Shots
Full Body Focus
