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 08-04-2024

CROSSFIT

“Mount Never Rest”

2 Rounds For Time

10 Front Squats
10 Toes to Bars
15 Cleans
15 Handstand Push Ups
20 Deadlifts
20 Push Ups

80/60kg or 175/135lbs

WEIGHTLIFTING (Oosterhout) 

Clean & Jerk

Complex Complexes (2/4)

STRENGTH CLASS (Oosterhout)

Front Squat

Volume & Mobility (2/4)

STRENGTH CLASS (Dongen)

Lower Body

Volume & Mobility (2/4)

DINSDAG 09-04-2024

CROSSFIT

“Trans-Am”

For Time

21 Pull-Ups
21 Snatches
15 Chest 2 Bars
15 Overhead Squats
9 Muscle-Ups
9 Squat Snatches

135/95lbs or 60/42,5kg

WEIGHTLIFTING (Oosterhout)

Snatch

Complex Complexes (2/4)

STRENGTH CLASS (Oosterhout)

Deadlift

Volume & Mobility (2/4)

ENDURANCE (Oosterhout)

“Death by…Anything!”

For Survival

Death by Row (per 2 Cal)
Death by Burpees over the rower (per 1 rep)
Death by Push Ups (per 1 rep)
Death by Shuttle Run (per 2x 6m)
Death by Air Squat (per 2 reps)
Death by DB Snatch (per 1 rep)

DB 22,5/16kg

WOENSDAG 10-04-2024

CROSSFIT

“Flexible”

E.M.O.M. x 24 Minutes

1. Double Kettlebell Push Presses
2. Sit Ups
3. Double KB Overhead Lunges
4. Rest

STRENGTH CLASS (Dongen)

Upper Body

Volume & Mobility (2/4)

WEIGHTLIFTING (Oosterhout)

Clean & Jerk

Complex Complexes (2/4)

GYMNASTICS (Oosterhout)

Handstand Push Up & Pull-Up (3/8)

ENDURANCE (Dongen)

“Death by…Anything!”

For Survival

Death by Row (per 2 Cal)
Death by Burpees over the rower (per 1 rep)
Death by Push Ups (per 1 rep)
Death by Shuttle Run (per 2x 6m)
Death by Air Squat (per 2 reps)
Death by DB Snatch (per 1 rep)

DB 22,5/16kg

DONDERDAG 11-04-2024

CROSSFIT

Heavy Cardio

A.M.R.A.P. in 24 Minutes w/ Buddy

200m Run
5 Backsquats 120/90kg or 265/200lbs
200m Row
2 Ropeclimbs
75 Double Unders
4 Wall Walks

WEIGHTLIFTING (Oosterhout)

Snatch
Complex Complexes (2/4)

STRENGTH CLASS (Oosterhout)

Push Press

Volume & Mobility (2/4)

GYMNASTICS

Handstand Push Up + Pull-Up (3/8)

VRIJDAG 12-04-2024

CROSSFIT

“Forrest Numb”

Row 2k

At the start of every 2 minutes perform 20 air squats

800m Run buy-out

ENDURANCE

“Benchmark Kelly”

5 Rounds For Time

400m Run
30 Box Jumps 24/20″
30 Wall Balls 9/6kg or 20/14lbs

ZATERDAG 13-04-2024

CROSSFIT

“Million Dollar Listing”

For Time

50 Alt. DB Cleans
50 Hollow Rocks
40 Kettlebell Swings
40 Sit-Ups
30 Dumbbell Push Press
30 Pull-Ups
20 Kettlebell Snatch
20 Push Ups
10 Kettlebell Turkish Get-Up
5 Muscle-Ups

Dumbell 50/35lbs or 22,5/16kg
Kettlebell 24/16kg

WEIGHTLIFTING

Clean & Jerk

Complex Complexes (2/4)

GYMNASTICS

Handstand Push Up + Pull-Up (4/8)

ENDURANCE (Dongen)

“Benchmark Prep (2/3)”

For Time

70 Cal Row
60 Wall Balls
50m DB Lunges
40 Burpees to Target
30 Pull Ups
200m Farmer Carry

Every 5:00 starting at min 0 perform a 400m run.

DB 22,5/15kg
KB 2x 24/16kg
WB 9/6kg

ZONDAG 14-04-2024

STRENGTH CLASS

Full-body

CROSSFIT

“Karen’s Hellfire!”

10 Rounds For Time

15 Wallball Shots
15 Medball Cleans

ENDURANCE

“Benchmark Prep (2/3)”

For Time

70 Cal Row
60 Wall Balls
50m DB Lunges
40 Burpees to Target
30 Pull Ups
200m Farmer Carry

At the start of every 5:00, perform a 400m run.

DB 22,5/15kg
KB 2x 24/16kg
WB 9/6kg