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 12-08-2024

CROSSFIT

“Rollercoaster”

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

3-6-9-12…
Calorie Row
Handstand Push Ups
Pistol Squats

WEIGHTLIFTING (Oosterhout) 

Snatch
Power & Plyometrics (3/4)

STRENGTH CLASS (Oosterhout)

Deadlift
Holds & Core (3/4)

STRENGTH CLASS (Dongen)

Strongman

DINSDAG 13-08-2024

CROSSFIT

“Vikings Mentality”

10 Rounds For Time

5 Double KB Russian Swing
5 Double KB Front Squats
5 Double KB Snatch
5 Double KB Gorilla Rows

20/16kg

WEIGHTLIFTING (Oosterhout)

Clean & Jerk
Power & Plyometrics (3/4)

STRENGTH CLASS (Oosterhout)

Front Squat
Holds & Core (3/4)

ENDURANCE (Oosterhout)

“Little Less Nasty Nancy”

5 Rounds For Time

500m Run
30 KB Overhead Squats
15 KB Facing Burpees

KB 24/16kg

WOENSDAG 14-08-2024

CROSSFIT

“Martini Martina”

5 Rounds For Time

400m Run
15 Burpee Box Jump Overs 24/20″

STRENGTH CLASS (Oosterhout)

Bench Press
Holds & Core (3/4)

WEIGHTLIFTING (Oosterhout)

Snatch
Power & Plyometrics(3/4)

GYMNASTICS (Oosterhout)

Skill: Handstand Push Ups / Handstand Walks
Strength: Pull-Ups (7/8)

ENDURANCE (Dongen)

“Little Less Nasty Nancy”

5 Rounds For Time

500m Run
30 KB Overhead Squats
15 KB Facing Burpees

KB 24/16kg

DONDERDAG 15-08-2024

CROSSFIT

“15th”

A.M.R.A.P. in 15 Minutes

15 Toes to Bars
15 Cal Row
15 Wallball Shots 9/6kg or 20/14lbs
15 Push Ups

WEIGHTLIFTING (Oosterhout)

Clean & Jerk
Power & Plyometrics (3/4)

STRENGTH CLASS (Oosterhout)

Back Squat
Holds & Core (3/4)

GYMNASTICS (DONGEN)

Skill: Handstand Push Up / Handstand Walk
Strength: Pull-Ups (7/8)

VRIJDAG 16-08-2024

CROSSFIT

“Rauwdauwer”

Every 3:00 x 8 Rounds

60 Double Unders
6 Double DB Devil’s Press
6 Double DB Push Press

2 x 22,5/16kg or 50/35lbs

 

ENDURANCE

“I Ran Into Cindy When She Stood In The Row At The Supermarket”

A.M.R.A.P. in 40 Minutes

100m Run
100m Row
1 Round of Cindy

After each round add

100m Run
100m Row
1 Round of Cindy

1 Round of Cindy =

5 Pull ups
10 Push Ups
15 Air Squats

ZATERDAG 17-08-2024

CROSSFIT

“Frannie”

For Time

50-40-30-20-10
Double Unders
12-9-7-5-3
Thrusters 42,5/30kg or 95/65lbs

Rest 2:00

50-40-30-20-10
Sit-Ups
21-18-15-12-9
Pull-Ups

WEIGHTLIFTING

Snatch
Power & Plyometrics (3/4)

GYMNASTICS

Skill: Handstand Push Up / Handstand Walk
Strength: Pull-Up (8/8)

ENDURANCE (Dongen)

“Ah, Might As Well Jump!”

E.2:00.2:00.M x 40:00

1. 30/24 Echo Bike

2. 20 Hand Release Push Ups

3. Max Distance Burpee Broad Jumps

4. 200m recovery Walk

ZONDAG 18-08-2024

STRENGTH CLASS

Full-body

CROSSFIT

“Gameplan!”

8 Rounds For Time w/ Buddy

400m Run w/ Buddy
10 Alternating Cleans 210/145lbs or 90/65kg
10 Sync. Bar-Facing Burpees

ENDURANCE

“Ah, Might As Well Jump!”

E.2:00.O.2:00 x 40:00

1. 30/24 Echo Bike

2. 20 Hand Release Push Ups

3. Max Distance Burpee Broad Jumps

4. 200m recovery Walk