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 11-12-2023

CROSSFIT

“Qountdown”

For Time

50 Wallball Shots
10 Barbell Front Rack Lunges
40 Sumo Deadlift High Pulls
10 Barbell Front Rack Lunges
30 Push Ups
10 Barbell Front Squats
20 Snatches
10 Barbell Front Squats
10 Burpees Over Barbell

BB: 42,5/30kg 95/65lbs

 

WEIGHTLIFTING (Oosterhout) 

Clean & Jerk

Heavy Complexes & Positions 5/5

STRENGTH CLASS

Press (Oosterhout)

1RM Prep 3/4

Backsquat (Dongen)

1RM Prep 3/4

DINSDAG 12-12-2023

CROSSFIT

“Pipi”

A.M.R.A.P in 15 Minutes

3 Kettlebell Swings
3 Chest 2 Bar Pull-Ups
3 Reversed Burpees
6 Kettlebell Swings
6 Chest 2 Bar Pull-Ups
6 Reversed Burpees
9 Kettlebell Swings
9 Chest 2 Bar Pull-Ups
9 Reversed Burpees
Etc…

KB: 32/24

WEIGHTLIFTING (Oosterhout) 

Snatch

Heavy Complexes & Positions 5/5

STRENGTH CLASS (Oosterhout) 

Deadlift

1RM Prep 3/4

ENDURANCE (Oosterhout)

“The Bridge of Khazad-dûm”

4 Rounds For Time
1000/800m Row
30 Push Ups
10 Shuttle Runs (6m)
30 Box Jumps

WOENSDAG 13-12-2023

CROSSFIT

“∞”

Push Presses
Box Steps
Ropeclimbs

Burpees

Deadlifts

Toes To Bar

STRENGTH CLASS (Dongen)

DEADLIFTS

1RM Prep 3/4

WEIGHTLIFTING (Oosterhout)

Clean & Jerk

Heavy Complexes & Positions 5/5

GYMNASTICS (Oosterhout)

Muscle-Ups 1/8

ENDURANCE (Dongen)

“The Bridge of Khazad-dûm”

4 Rounds For Time
1000/800m Row
30 Push Ups
10 Shuttle Runs (6m)
30 Box Jumps

 

DONDERDAG 14-12-2023

CROSSFIT

“Metal Jacket”

E.M.O.M x 24 Minutes

1. Double KB Cleans
2. Frontrack/Backrack Hold/Carry
3. Hollow Rocks

WEIGHTLIFTING (Oosterhout)

Snatch

Heavy Complexes & Positions 5/5

STRENGTH CLASS (Oosterhout)

Backsquat

1 Rep Max Prep  3/4

GYMNASTICS (Dongen)

Muscle-Ups 1/8

VRIJDAG 15-12-2023

CROSSFIT

“Tabata This”

Five Tabatas in 24 minutes

Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups

1 Minute Rest Between Each Tabata

ENDURANCE (O’HOUT)

“TABAWHAT?”

Every 4:00 x 7 Rounds

Tabata 20/10
1 Shuttle Runs
2 Wall Balls
3 DB Snatch
4 Burpee over DB
5 Shuttle Runs
6 Hanging Knee Raises
7 American KB Swing
8 KB Overhead Lunges

KB = 24/16kg
DB = 22,5/16kg

ZATERDAG 16-12-2023

CROSSFIT

“Shorty”

Cal Cardio
Double Unders
Sit-Ups

WEIGHTLIFTING

Snatch

Heavy Complexes & Positions 5/5

GYMNASTICS

Muscle-Up 2/8

ENDURANCE (Dongen)

“Concerning Hobbits”

Buy in:
Accumulate 200 cal Row

5 Rounds of
30 Barbell Push Press (Shared)
20 Wall Balls Over Rig
10 Sync Burbees Over Bar

Buy Out:
Accumulate 200 cal on the Row Erg

ZONDAG 17-12-2023

STRENGTH CLASS

Full-body

CROSSFIT

“Darkest Hour On The Clock”

E.M.O.M x 30 Rounds

1. 15 Left Arm DB Hang Snatch
2. 15 Right Arm DB Hang Snatch
3. 15 Calories Cardio
4. 50 Second Plank
5. 15 DB Goblet Squat
6. 15 GHD or Butterfly Sit Up

22,5/16kg 50/35lbs

ENDURANCE

“Concerning Hobbits”

In Teams of 2

Buy in:
Accumulate 200 cal Row

5 Rounds of
30 Barbell Push Press (Shared)
20 Wall Balls Over Rig
10 Sync Burbees Over Bar

Buy Out:
Accumulate 200 cal on the Row Erg