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.
3 Rounds for Time
10 Power Cleans 70/50kg or 155/110lbs
20 Handstand Push-Ups
30 Double Unders
WEIGHTLIFTING (Oosterhout)
Snatch
Power & Plyometrics (2/4)
Deadlift
Holds & Core (2/4)
Strongman
A.M.R.A.P. in 20 Minutes
#1
400m Run
#2
Front Squats 100/70kg or 225/155lbs
Clean & Jerk
Power & Plyometrics (2/4)
Front Squat
Holds & Core (2/4)
TEST
2000m Row-Erg
Rest till 12:00
TEST
1600m Run
Rest till 22:00
TEST
50 Cal Echo Bike
Rest till 32:00
TEST
1000m Row-ERG
Or
1000m Ski-Erg
Or
800m Run
E.1:00.O.1:30 x 30 Minutes
1. Pull-Ups
2. Kettlebell Swings
3. Kettlebell Box Step Ups
4. Burpees
5. Rest
Bench Press
Holds & Core (2/4)
Snatch
Power & Plyometrics(2/4)
Skill: Handstand Push Ups / Handstand Walks
Strength: Pull-Ups (5/8)
TEST
2000m Row-Erg
Rest till 12:00
TEST
1600m Run
Rest till 22:00
TEST
50 Cal Echo Bike
Rest till 32:00
TEST
1000m Row-ERG
Or
1000m Ski-Erg
Or
800m Run
4 Rounds For Time
20 Cal Work
15 Box Jump Overs
10 Push Ups
5 Snatches 42,5/30kg or 95/65lbs
Clean & Jerk
Power & Plyometrics (2/4)
Back Squat
Holds & Core (2/4)
Skill: Handstand Push Up / Handstand Walk
Strength: Pull-Ups (5/8)
5 Rounds For Time
20 Toes to Bars
20 Single DB Overhead Lunges 50/35lbs or 22,5/16kg
E.M.O.M x 40 Minutes
1: Max Row
2: Max Crossovers
3: Max Burpee Box Jump
4: Max Plank
10 Rounds
60 sec Max Cal Row
60 sec Rest
5 Burpees At Every Start
WEIGHTLIFTING
Snatch
Power & Plyometrics (2/4)
Skill: Handstand Push Up / Handstand Walk
Strength: Pull-Up (6/8)
A.M.R.A.P. in 40 Minutes w/ buddy
800m Run together
30 synchro DB Snatch
50m DB Overhead Lunges (shared)
DB 22,5/16kg 50/3 lbs
Full-body
For Time
100 Hang Power Snatches
100 Push Presses
100 Sumo Deadlift High Pulls
100 Front Squats
30/20kg or 65/45lbs
A.M.R.A.P. in 40 Minutes w/ buddy
800m Run together
30 synchro DB Snatch
50m DB Overhead Lunges (shared)
DB 22,5/16kg or 50/35lbs
