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 09-09-2024

CROSSFIT

“It’s Samen, But Not Together. But Still Samen”

300 Box Step Ups

After 50 Box Step Ups

1st 50: 15 Pull-Ups p.p.
2nd 50: 15 Toes to Bar p.p.
3rd 50: 15 Burpees p.p.
4th 50: 15 Handstand Push Ups p.p.
5th 50: 5 Muscle-Ups p.p.

 

WEIGHTLIFTING (Oosterhout) 

Snatch
1RM Prep (3/4)

STRENGTH CLASS (Oosterhout)

Deadlift
1RM Prep (3/4)

STRENGTH CLASS (Dongen)

Strongman

DINSDAG 10-09-2024

CROSSFIT

“You Like Endurance Right?”

250 Calories For Time

Athlete 1: Burns Cals

Athlete 2:

50 Double Unders
10 Burpees

WEIGHTLIFTING (Oosterhout)

Clean & Jerk
1RM Prep (3/4)

STRENGTH CLASS (Oosterhout)

Front Squat
1RM Prep (3/4)

ENDURANCE (Oosterhout)

“The Workout They Told You Not To Worry About”

Every 2:00 x 17
1 30/24 Cal Echo Bike
2 Max DB Clusters
3 200m Run with Med Ball
4 Max Sandbag Clean/Tire Flips
5 Rest

DB 22,5/16kg 50/35lbs
Medball 9/6 kg 20/14lbs
Sandbag 45/35kg

WOENSDAG 11-09-2024

CROSSFIT

“9/11 Tribute Workout”

For Time

2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bars
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row

STRENGTH CLASS (Oosterhout)

Push Press
1RM Prep(3/4)

WEIGHTLIFTING (Oosterhout)

Snatch
1RM Prep(3/4)

GYMNASTICS (Oosterhout)

Skill: Pull-Ups
Strength: Toes to Bar (7/8)

ENDURANCE (Dongen)

“The Workout They Told You Not To Worry About”

Every 2:00 x 17
1 30/24 Cal Echo Bike
2 Max DB Clusters
3 200m Run with Med Ball
4 Max Sandbag Clean/Tire Flips
5 Rest

DB 22,5/16kg 50/35lbs
Medball 9/6 kg 20/14lbs
Sandbag 45/35kg

DONDERDAG 12-09-2024

CROSSFIT

“Triple Header”

30 Minutes For Load:

00:00 – 10:00
3 Heavy Deadlifts
10:00 – 20:00
2 Heavy Back Squats
20:00-30:00
1 Heavy Press

WEIGHTLIFTING (Oosterhout)

Clean & Jerk
1RM Prep (3/4)

STRENGTH CLASS (Oosterhout)

Back Squat
1RM Prep(3/4)

GYMNASTICS (DONGEN)

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

VRIJDAG 13-09-2024

CROSSFIT

“Bambi”

Every 2:00 x 10 Rounds

10 Wallball Shots 9/6kg or 20/14lbs
100m Sprint

ENDURANCE

“Cardio Builder”

For Time
2000m Row
1600m Run
60 Burpees
1600m Run
2000m Row

ZATERDAG 14-09-2024

CROSSFIT

“U”

For Time w/ Buddy:

800m Relay Run Buy-In

10 Rounds Of:
– 9 Strict Pull-ups
– 15 Dumbbell Push Ups
– 21 Weighted Box Step-up

800m Buddy Run Buy-Out

WEIGHTLIFTING

Snatch
1RM Prep (3/4)

GYMNASTICS

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

ENDURANCE (Dongen)

“CrossDurance”

Every 10:00 x 4 Rounds

TC of 7:30 for each interval

1 For Time
21-15-9
Cal Row-Erg
DB Snatch

2 For Time
21-15-9
Cal Echo Bike
200-100-50
Meter Farmer Carry

3 For Time
30-20-10
Burpees over the Bar
Deadlifts

4 For Time
3 Rounds
400m Run
12 KB Squats

DB 22,5/16kg 50/35 lbs
KB 24/16kg
Barbell 40/30kg 95/65 lbs