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 07-10-2024

CROSSFIT

“The Muted Hipster”

E.M.O.M x 20 Rounds

Odd: 5 Clean & Jerks 60/42,5kg
Even: 5 Box Jumps 30/24″

WEIGHTLIFTING (Oosterhout) 

Clean & Jerk & Snatch

STRENGTH CLASS (Oosterhout)

Lower Body

STRENGTH CLASS (Dongen)

Strongman

DINSDAG 08-10-2024

CROSSFIT

“Stone Age”

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

30 Double Unders
10 Double DB Squats 2 x 22,5/16kg
10 Toes to Bars

WEIGHTLIFTING (Oosterhout)

Clean & Jerk & Snatch

STRENGTH CLASS (Oosterhout)

Upperbody

ENDURANCE (Oosterhout)

“Hook vs The Crocodile”

5 Rounds
5:00 ON / 3:00 OFF
200m Run
10 Burpee Box Jump
Max Meter Row in Remaining Time

24/20’’

WOENSDAG 09-10-2024

CROSSFIT

“Heavy Artillery”

E.M.O.M. x 18 Minutes

1. 10m Handstand Walk
2. 5 Deadlifts 140/100kg
3. 8 Double DB Push Press 2 x 22,5/16kg

STRENGTH CLASS (Oosterhout)

Upperbody

WEIGHTLIFTING (Oosterhout)

Snatch

GYMNASTICS (Oosterhout)

Skill: Toes to Bar
Strength: Muscle-Up (7/8)

ENDURANCE (Dongen)

“Hook vs The Crocodile”

5 Rounds
5:00 ON / 3:00 OFF

200m Run
10 Burpee Box Jump
Max Meter Row in Remaining Time

24/20’’

DONDERDAG 10-10-2024

CROSSFIT

“Definetly T-Shirt Time”

50-40-30-20-10 Reps For Time
Cal Echo Bike/Ski

Each person does a set of calories
1 Works while the other rests.

WEIGHTLIFTING (Oosterhout)

Snatch

STRENGTH CLASS (Oosterhout)

Lowerbody

GYMNASTICS (DONGEN)

Skill: Toes to Bar
Strength: Muscle-Up (7/8)

VRIJDAG 11-10-2024

CROSSFIT

“Cindy Benchmark Workout”

A.M.R.A.P in 20 Minutes

5 Pull-Ups
10 Push Ups
15 Air Squats

ENDURANCE

“Ah, Push It”

Every 5:00 x 8

1 60/48 Cal Echo Bike
2 800m Run
3 50 Burpee Box Jumps / 72m Sled Push
4 400m Farmer Carry

Box 24/20’’
Sled 120/90kg
Kettlebell 2x 20/16kg

ZATERDAG 12-10-2024

CROSSFIT

“Stairway From Hell”

For Time

5 box jumps over 24/20
10 toes to bar
5 cleans 60/42,5
5 box jumps over 24/20
10 toes to bar
5 cleans 70/50
5 box jumps over
10 toes to bar
3 cleans 80/57,5
5 box jump overs 24/20
10 toes to bar
3 cleans 90/65

WEIGHTLIFTING

Clean & Jerk

GYMNASTICS

Skill: Toes to Bar
Strength: Muscle-Up (8/8)

ENDURANCE (Dongen)

“Endurance Benchmark Prep (1/2)”

A.M.R.A.P. in 35 Minutes
400m Run
20m Overhead DB Walking Lunge
100m Farmer Carry
20m DB Walking Lunge

INTO

For Time
50 Wall Balls

TC 5:00

DB 22,5/15kg
KB 2x 24/16kg
WB 9/6kg

ZONDAG 13-10-2024

STRENGTH CLASS

Full-body

CROSSFIT

“Wandering”

10 Rounds For Time

20/15 Cal Row
8 Snatches 42,5/30kg

ENDURANCE

“Endurance Benchmark Prep (1/2)”

A.M.R.A.P. in 35 Minutes

400m Run
20m Overhead DB Walking Lunge
100m Farmer Carry
20m DB Walking Lunge

INTO

For Time
50 Wall Balls

TC 5:00

DB 22,5/15kg
KB 2x 24/16kg
WB 9/6kg