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 07-11-2022

CROSSFIT

“Tabata Task”

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.

WEIGHTLIFTING

Power Snatch & Overhead Squat Focus

STRENGTH CLASS

Squat Focus

DINSDAG 08-11-2022

CROSSFIT

“Acid Bomb”

Every 2:30 x 8 Rounds

12 Cal Work
8 Bar Facing Burpees
5 Snatches

95/65lbs 42,5/30kg

Score = Slowest Time

WEIGHTLIFTING

Hang Clean Focus

STRENGTH CLASS

Press Focus

WOENSDAG 09-11-2022

CROSSFIT

“Coffland Hero Workout”

For Time

6 minute Hang Hold (cumulative)

Each time you drop from the bar, perform:
800 meter Run
30 Push-Ups

WEIGHTLIFTING

Hang Snatch Focus

GYMNASTICS

Toes To Bar Focus 3/8

DONDERDAG 10-11-2022

CROSSFIT

“DB Fran”

21-15-9

Double DB Front Squats
Double DB Snatch

50/35lbs 22,5/16kg

WEIGHTLIFTING

Clean Focus

STRENGTH CLASS

Deadlift Focus

GYMNASTICS

Toes To Bar Focus 3/8

VRIJDAG 11-11-2022

CROSSFIT

“Going H.A.M.”

For Time:

50 Double Unders
40 Push Ups
30 Pull-Ups
20 Med Ball Sit-Ups
10 Wall Walks

STRENGTH CLASS

Squat focus

WEIGHTLIFTING

Snatch Balance Focus

ZATERDAG 12-11-2022

CROSSFIT

“T ’n T”

E.M.O.M x 18 Rounds

1. 1 Clean & Jerk
2. 3 Deadlifts
3. 5 Box Jumps 30/24″

220/165lbs 100/75kg

WEIGHTLIFTING

Clean & Jerk Focus

GYMNASTICS

Toes To Bar 4/8

ZONDAG 13-11-2022

CROSSFIT

“Cindyrella Story”

A.M.R.A.P 20 Minutes

5 Muscle Ups
10 Sit-Ups
15 Wallball Shots

STRENGTH CLASS

Full Body Focus