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 workouts en Weightlifting, Strength Class en Gymnastics focus van deze week.

MAANDAG 03-01-2022

CROSSFIT

(OUTDOOR GYM) “FAST & FURIOUS”

For time:
500m row
21 front rack lunges, 40/60kg
400m row
15 front squats, 40/60kg
300m row
9 front rack lunges, 42,5/65kg
200m row
6 front squats 42,5/65
100m row
3 front rack lunges 45/70kg
3 front rack squats 45/70kg

(VIRTUAL CLASS) “FAST & FURIOUS”

For time:
100 mountain climbers
21 sit-ups
21 weighted lunges
80 mountain climbers
15 sit-ups
15 weighted squats
60 mountain climbers
9 sit-ups
9 weighted lunges
40 mountain climbers
6 sit-ups
6 weighted squats
20 mountain climbers
3 sit-ups
3 weighted lunges
3 weighted squats

WEIGHTLIFTING

Snatch Focus

DINSDAG 04-02-2022

CROSSFIT

(OUTDOOR GYM) “SP3CI4L 0N3”

5 rounds for time of:
30 triple-unders / double-unders / 0:45 attempts
5 power snatches 35/50kg

(VIRTUAL CLASS) “SP3CI4L 0N3”

5 rounds for time of:
30 triple-unders / double-unders / triple pinguin / double pinguin
10 object power snatches, alt.

POWERLIFTING

Lowerbody focus

WOENSDAG 05-01-2022

CROSSFIT

(OUTDOOR GYM) “HIPSTER HELEN”

3 Rounds for time of:
400m run
21 kettlebell swings, 20/24kg
12 inverted rows (barbell in squat stands)

(VIRTUAL CLASS) “HIPSTER HELEN”

3 Rounds for time of:
120 lateral hops / high knees
21 object swings
12 push-ups

WEIGHTLIFTING

Clean and Jerk Focus

GYMNASTICS

Handstand & Hollow Focus

DONDERDAG 06-01-2022

CROSSFIT

(OUTDOOR GYM) “HOGAN KNOWS BEST”

10-8-6-4-2-2-4-6-8-10 reps of:
Shoulder press (strict)

(VIRTUAL CLASS) “HOGAN KNOWS BEST”

10-8-6-4-2-2-4-6-8-10 reps of:
Object shoulder press / arm

POWERLIFTING

Upperbody focus

VRIJDAG 07-01-2022

CROSSFIT

(OUTDOOR GYM) “OVER AND UNDER”

AMRAP 15:
12 burpees over the bar
9 power cleans, 40/60
6 V-ups

(VIRTUAL CLASS) “OVER AND UNDER”

AMRAP 15:
12 burpees over object
9 power cleans, alt.
6 V-ups

POWERLIFTING

Lowerbody focus

WEIGHTLIFTING

Overhead squat en posities focus

ZATERDAG 08-12-2022

CROSSFIT

(OUTDOOR GYM) “THE HIGHEST STANDARD”

8-8-5-5-3-3 Reps:
Inverted row (barbell in squat stands)
Deadlifts, 80/100kg

(VIRTUAL CLASS) “THE HIGHEST STANDARD”

AMRAP 10:
10 Bicep curls (5/5)
10 Single leg deadlifts (5/5)

GYMNASTICS

Single leg squat + L-sit Focus

ZONDAG 09-01-2022

CROSSFIT

(OUTDOOR GYM) “FLASH”

For Time:
800m run / bike / row / ski
Rest 2:00

400m run / bike / row / ski
Rest 1:30

200m run / bike / row / ski
Rest 1:00

100m run

(VIRTUAL CLASS) “FLASH”

For Time:
50 burpees
Rest 2:00

25 burpees
Rest 1:30

15 burpees
Rest 1:00

10 burpees