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, powerlifting en gymnastics focus van deze week:

ZONDAG 25-08-2019

CROSSFIT

“Powerhouse”

5 rounds for time of:

10 Squat snatches, 50/35 kg
8 Wall balls, 10/6 kg
6 Bar-facing burpees

MAANDAG 12-08-2019

CROSSFIT

“10 TON”

Team WOD 2 or 3 man team, for time:
10,000kg ground to overhead.

Each player sets up his or her own bar with desired load.
Players cannot change bars or strip/add weight.
Players may work at the same time.

WEIGHTLIFTING

Snatch focus

DINSDAG 13-08-2019

CROSSFIT

“GOTTA GO BACK TO BASIC”

Max rounds in 15 minutes:
10x handstand push-ups
15x pull-ups
20x push-ups
25x squats

POWERLIFTING

Squats

WOENSDAG 14-08-2019

CROSSFIT

“BE ONE WITH THE BELL”

For Time:
100x KB front rack walking lunges
75x double unders
50x air squats
25x pull-ups
50x push-ups
75x sit-ups
100x KB frontrack Squats

Men use a 20kg kettlebell, women use a 16kg kettlebell.

WEIGHTLIFTING

Clean & Jerk

GYMNASTICS

Technique: Rope climbs
Strength: Grip and pull

DONDERDAG 15-08-2019

CROSSFIT

“The Stinger”

Record time for each run:
Run 1600m
Rest 4 minutes

Run 1200m
Rest 3 minutes

Run 800m
Rest 2 minutes

Run 400m
Rest 1 minutes

Run 200m

POWERLIFTING

Deadlift

VRIJDAG 16-08-2019

CROSSFIT

“3, 2 1, HINGE! Oh wait…”

Max rounds in 9 minutes:
2x Deadlift, 150kg/115kg
6x Power clean, 100kg/65kg
12x Wall balls, 10kg/8kg
 

ZATERDAG 17-08-2019

CROSSFIT

“Griptest”

Max rounds in 15 minutes:
35x Double-unders
15x Chest-to-bar pull-ups
5x Hang power snatch, 55kg/35kg

GYMNASTICS

Technique: toes to bar
Strength: Push-Up