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 05-02-2024

CROSSFIT

“Queen’s Gambit”

A.M.R.A.P in 18 Minutes

400m Run
30 Cleans
20 Handstand Push Ups
10 Double DB Snatches

BB: 60/42,5kg 135/95lbs
DB: 22,5/16kg 50/35lbs

 

WEIGHTLIFTING (Oosterhout) 

Snatch

Strength & Overhead Stability 2/4

STRENGTH CLASS (Oosterhout)

Press

Strength & Holds 2/4

STRENGTH CLASS (Dongen)

Strength + Upper Body (2/4)

DINSDAG 06-02-2024

CROSSFIT

“Second Love”

A) A.M.R.A.P in 9 Minutes

2 Wall Walks
4 Double DB Box Step Overs 22,5/16kg 50/35lbs
8 Toes to Bars

Rest 2:00

B) For Time

100 Double Unders
50 Pull-Ups
25 Double DB Cleans 22,5/16kg 50/35lbs

WEIGHTLIFTING (Oosterhout)

Clean & Jerk

Strength & Overhead Stability (2/4)

STRENGTH CLASS (Oosterhout)

Squat

Strength & Holds (2/4)

ENDURANCE (Oosterhout)

“Endurance x CF Open”

For Time
2000m Row or Ski OR
1600m Run OR
4000m Bike-Erg

For Time
21-18-15-12-9-6-3
Cal Machine
Thrusters
Burpee to Target

Barbell 43/30kg

WOENSDAG 07-02-2024

CROSSFIT

“Open 14.3”

A.M.R.A.P in 8 Minutes

10 Deadlifts (135/95 lb)
15 Box Jumps (24/20 in)
15 Deadlifts (185/135 lb)
15 Box Jumps (24/20 in)
20 Deadlifts (225/155 lb)
15 Box Jumps (24/20 in)
25 Deadlifts (275/185 lb)
15 Box Jumps (24/20 in)
30 Deadlifts (315/205 lb)
15 Box Jumps (24/20 in)
35 Deadlifts (365/225 lb)
15 Box Jumps (24/20 in)

STRENGTH CLASS (Dongen)

Squat

Strength & Holds (2/4)

WEIGHTLIFTING (Oosterhout)

Snatch

Strength & Overhead Stability (2/4)

GYMNASTICS (Oosterhout)

Toes to Bar 1/8

ENDURANCE (Dongen)

“Endurance x CF Open”

For Time
2000m Row or Ski OR
1600m Run OR
4000m Bike-Erg

For Time
21-18-15-12-9-6-3
Cal Machine
Thrusters
Burpee to Target

Barbell 43/30kg

DONDERDAG 08-02-2024

CROSSFIT

“Sweatfest”

For Time

5000m Row

WEIGHTLIFTING (Oosterhout)

Clean & Jerk

Strength & Overhead Stability (2/4)

STRENGTH CLASS (Oosterhout)

Deadlift
Strength & Holds (2/4)

GYMNASTICS

Toes to Bar 1/8

VRIJDAG 09-02-2024

CROSSFIT

“Battle Buddies!”

A.M.R.A.P in 12 Minutes

8 Dumbbell Hang Snatches 22,5/16kg 50/35lbs
6 Toes to Bar
1 Suicide Run

Into:

12 Rounds For Time 
20 Double-Unders
10 Bar-Facing Burpees
5 Overhead Squats 42,5/30kg 95/65lbs

ENDURANCE (O’HOUT)

“For Speed, Max BPM”

AM.R.A.P in 40 Minutes w/ teams of 3

You go, I go

100m Run
5 Burpee Box Jump Over
10 American KB Swings

KB 24/16kg
Box 24/20 inch

ZONDAG 11-02-2024

STRENGTH CLASS

Full-body

CROSSFIT

“E=CF²”

A.M.R.AP in 20 Minutes

20 Calorie Work
40 Box Jumps 24/20″
60 Double DB Box Step Overs

20 Calorie Work
40 Pull-Ups
60 Wallball Shots