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.
For Time:
100 Double-Unders
50 Alt. Dumbbell Snatches
80 Double-Unders
40 Alt. Dumbbell Snatches
60 Double-Unders
30 Alt. Dumbbell Snatches
40 Double-Unders
20 Alt. Dumbbell Snatches
20 Double-Unders
10 Alt. Dumbbell Snatches
Rx = 22,5/16kg
POWERLIFTING
Press Focus
WEIGHTLIFTING
Clean Focus
GYMNASTICS
Handstand Focus
14-Min. AMRAP Of:
30 Sit-ups
20 Cal Row
10 Devil’s Presses, 2 x 22,5/16kg
On the 0:00…
3-Min. AMRAP Of:
3 Power Cleans, 60/40kg
3 Front Squats
3 Shoulder to Overhead
Rest 3:00
3-Min. AMRAP Of:
3 Power Cleans, 70/45kg
3 Front Squats
3 Shoulder to Overhead
Rest 3:00
3-Min. AMRAP Of:
3 Power Cleans, 80/50kg
3 Front Squats
3 Shoulder to Overhead
Rest 3:00
On the 18:00…
7:00 to Build to a Heavy Complex:
1 Power Cleans
2 Front Squats
1 Split Jerk
WEIGHTLIFTING
Snatch Focus
For Time:
50-40-30-20-10 Reps
Double-unders
25-20-15-10-5 Reps
Push-ups
Muscle-up Focus
5 Rounds For Time Of:
40 Burpees, alt.
30 Box Jumps, 24″/20”
30 Wall Ball Shots, 10/6kg
For Time:
40 Double-unders, 20 Dumbbell Push Presses (R), 10 Dumbbell Thrusters (R)
40 Double-unders, 20 Dumbbell Push Presses (L), 10 Dumbbell Thrusters (L)
40 Double-unders, 20 Dumbbell Push Presses (R), 10 Dumbbell Thrusters (R)
40 Double-unders, 20 Dumbbell Push Presses (L), 10 Dumbbell Thrusters (L)
POWERLIFTING
Press Focus
WEIGHTLIFTING
Clean and Jerk Focus
3 x 4-Min. AMRAP Of:
21 Cal Row
15 Power Cleans
9 Burpees
Rest 3 min. after every round
POWERLIFTING
Press Focus