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:
3 Hang Cleans
3 Front Squats
3 Shoulder-to-Overhead
2 Hang Cleans
2 Front Squats
2 Shoulder-to-Overhead
1 Hang Clean
1 Front Squat
1 Shoulder-to-Overhead
Men: 80-90-100 kg
Women: 60-65-70kg
Clean & Jerk Focus
Squat Focus
For Time:
50/45 Calorie Row
30 Front Squats 60/42,5
10 Snatches 60/42,5
5 Muscle-Ups
Snatch Focus
Deadlift Focus
A.M.R.A.P 12 Minutes
30 Double Unders
12 V-Ups
5 Push Presses 50/35kg
Clean Focus
Plyometrics Focus 8/8
For Time:
Buy-In:
30 Double DB Box Step Over
22,5/16kg, 20/24″
2 Rounds Of:
20 Burpees
20 Box Jumps Over 20/24″
20 Burpees
20 Box Jumps Over 24/30″
Buy-Out:
Run 800m
Snatch Focus
Press Focus
Plyometrics Focus 6/8
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.
Squat Focus
Jerk Focus
For Time:
Run 400m
30 Dumbbell Cleans
500/400m Row
30 Dumbbell Snatches
400m Run
10 Muscle-Ups
500/400m Row
10 Dumbbell-Facing Burpees
Plyometrics Focus 7/8
For Load:
10-8-6-4-2
Back Squats
