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.
OOG:
For Time:
50 Double-Unders
25 Kettlebell Swings
50 Double-Unders
35/28 Calorie Row
50 Double-Unders
50 Sit-ups
50 Double-Unders
35/28 Calorie Row
50 Double-Unders
25 Kettlebell Swings
Rx = 24/16kg
ZOOM:
For Time:
50 Double-Unders
25 Kettlebell Swings
50 Double-Unders
100 Mountain Climbers
50 Double-Unders
50 Sit-ups
50 Double-Unders
100 Mountain Climbers
50 Double-Unders
25 Kettlebell Swings
Clean Focus
OOG:
Every 2,5-Min. x 6 Rounds Of:
2 Rounds of “Bear Complex” For Load
Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Zonder rust tussen de 2 rondes.
ZOOM:
Every 2-Min. x 7 Rounds Of:
4 (2L/2R) Rounds of:
1 Single Arm DB Deadlift
1 Single Arm DB Power Clean
1 Single Arm DB Hang Squat Clean
1 Single Arm DB Power Snatch
1 Single Arm DB Hang Squat Snatch
Remaining time = Plank Hold
Score = slowest round
Press Focus
30-Min. AMRAP Of:
Buy-in: 1600m Run
5 Pendlay Rows
10 Push-ups
15 Air Squats
Run 400 after every 5 rounds
Rx = 1/2 bodyweight
Snatch Focus
Pull-up & Handstand Push-up Focus
18-Min. AMRAP Of:
15 Cal Row
12 Sit-ups
9 Strict Presses
15 Cal Row
12 Sit-ups
15 Push Presses
15 Cal Row
12 Sit-ups
21 Push Jerks
Rx = 40/30kg
Squat Focus
22-Min. For Max Cal With Buddy:
Person A: 400m run
Person B: Max Cal row/bike/ski
Switch after every 400m
Clean Focus
Deadlift Focus
21-15-9 Reps For Time Of:
Thrusters
Burpees over the Bar
Rx = 42,5/30kg
Push-up and Pistol Squat Focus
13-Min. AMRAP Of:
40 Double-unders
30 Dumbbell Power Snatches, 22,5/16kg
20 Box Jumps, 24/20″
