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.
4 rounds for time of:
30m overhead walking lunges, 20kg plate
30 box jump, 20″/24″
20 thrusters, 25/35kg
10 box handstand push-up
Time cap: 30 minutes
4 rounds for time of:
30 lunges w/ backpack or heavy weight
30 tuck jumps
20 thrusters w/ backpack or heavy weight
10 handstand push-up/push-up
Time cap: 30 minutes
Clean and jerk focus
AMRAP 18:
18/21 cal. row
21 push-ups
12/15 cal. row
15 seated pull-up (barbell in squat stands)
7/9 cal. row
9 V-ups
100 mountain climbers
21 push-ups
75 high knees
15 bent over rows
50 jumping jacks
9 v-ups
Upperbody focus
10 x 100m sprint (run/bike/ski/echo bike)
Rest 1:00 between sprints
10 x 10 burpees/15 burpee lights
rest 1:00 between sprints
Snatch Focus
Push-ups and single leg squat focus
For time:
200 box step ups, 20″/24″
After every 10 step ups, perform 5 double DB push press 16/22,5
Time cap: 30 minutes
For time:
200 object step ups 20″/24″
After every 10 step ups, perform 5 double DB push press 16/22,5
Time cap: 30 minutes
Lowerbody focus
For time:
15 deadlifts 42,5/60
15 bar facing burpees
9 power cleans 42,5/60
9 bar facing burpees
3 snatches 42,5/60
3 bar facing burpees
Time cap: 7 minutes
For time:
15 single legged deadlifts
15 bar facing burpees
9 single legged deadlifts
9 bar facing burpees
3 single legged deadlifts
3 bar facing burpees
Time cap: 7 minutes
Upperbody focus
Clean and jerk focus
For time:
3 miles row (4800m)
300 double unders
3 miles run (4800m)
For time:
100 burpee light
200 double-unders/single-unders
300 air squats
Handstand + abs focus
For load:
5-5-5-5-5 Bench press
