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.

DONDERDAG 30-01-2020

CROSSFIT

“PUSH & PULL.”

For Time:
30 pull-ups, kipping
15 handstand push-ups
12 pull-ups, strict
15 Handstand push-ups
5 pull-ups, strict weighted (8/5kg)
15 handstand push-ups

POWERLIFTING

Squat focus

VRIJDAG 31-01-2020

CROSSFIT

“SNATCH IT OUT.”

15-12-9-6-3 reps for time of:
Dumbbell hang snatches, alt. (22,5/16kg)
Cal row

ZATERDAG 01-02-2020

CROSSFIT

“SALTY SATURDAY.″
Complete as many rounds as possible in 20 minutes of:

10 push-ups
5 double dumbbell deadlifts (22.5/16kg)
8 push presses (50/35kg)

GYMNASTICS

Technique: handstand
Strength: push-up

ZONDAG 02-02-202

CROSSFIT

“SUNDAY FINESSE.”

Complete 7 sets of:
5 Squat cleans AHAP

MAANDAG 20-01-2020

CROSSFIT

“DO IT FOR THE DUTCHIES.”

For Time:
50 HR burpees over the bar
40 DB lunge steps (16/12kg)
30 front squats (50/40kg)

WEIGHTLIFTING

Clean focus

DINSDAG 21-20-2020

CROSSFIT

“MAKE ME CRY.”

10-8-6-4-2 For Time Of:
Bar muscle up
Strict HSPU

POWERLIFTING

Squat focus

WOENSDAG 22-01-2020

CROSSFIT

BENCHMARK WORKOUT “DT.”

5 Rounds For Time Of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Rx = 70/45kg

“In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.” – CrossFit.com

WEIGHTLIFTING

Snatch focus

GYMNASTICS

Tech: Beat Swings (kipping)
Strength: Handstand push-up