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 workouts en weightlifting, powerlifting en gymnastics focus van deze week:

MAANDAG 10-01-2022

CROSSFIT

(OUTDOOR GYM) “BLAKE” – BENCHMARK WORKOUT

4 rounds for time of:
30m overhead walking lunges, 20kg plate
30 box jump, 20″/24″
20 thrusters, 25/35kg
10 box handstand push-up

Time cap: 30 minutes

(VIRTUAL CLASS) “BLAKE”

4 rounds for time of:
30 lunges w/ backpack or heavy weight
30 tuck jumps
20 thrusters w/ backpack or heavy weight
10 handstand push-up/push-up

Time cap: 30 minutes

WEIGHTLIFTING

Clean and jerk focus

DINSDAG 11-01-2022

CROSSFIT

(OUTDOOR GYM) “SCHRODINGER’S WORKOUT”

AMRAP 18:
18/21 cal. row
21 push-ups
12/15 cal. row
15 seated pull-up (barbell in squat stands)
7/9 cal. row
9 V-ups

(VIRTUAL CLASS) “SCHRODINGER’S WORKOUT”

100 mountain climbers
21 push-ups
75 high knees
15 bent over rows
50 jumping jacks
9 v-ups

POWERLIFTING

Upperbody focus

WOENSDAG 12-01-2022

CROSSFIT

(OUTDOOR GYM) “MIEP, MIEP!”

10 x 100m sprint (run/bike/ski/echo bike)
Rest 1:00 between sprints

(VIRTUAL CLASS) “MIEP, MIEP!”

10 x 10 burpees/15 burpee lights
rest 1:00 between sprints

WEIGHTLIFTING

Snatch Focus

GYMNASTICS

Push-ups and single leg squat focus

DONDERDAG 13-01-2022

CROSSFIT

(OUTDOOR GYM) “THIS IS WEIRD”

For time:
200 box step ups, 20″/24″
After every 10 step ups, perform 5 double DB push press 16/22,5

Time cap: 30 minutes

(VIRTUAL CLASS) “THIS IS WEIRD”

For time:
200 object step ups 20″/24″
After every 10 step ups, perform 5 double DB push press 16/22,5

Time cap: 30 minutes

POWERLIFTING

Lowerbody focus

VRIJDAG 14-01-2022

CROSSFIT

(OUTDOOR GYM) “BOLT”

For time:
15 deadlifts  42,5/60
15 bar facing burpees
9 power cleans 42,5/60
9 bar facing burpees
3 snatches 42,5/60
3 bar facing burpees

Time cap: 7 minutes

(VIRTUAL CLASS) “BOLT”

For time:
15 single legged deadlifts
15 bar facing burpees
9 single legged deadlifts
9 bar facing burpees
3 single legged deadlifts
3 bar facing burpees

Time cap: 7 minutes

POWERLIFTING

Upperbody focus

WEIGHTLIFTING

Clean and jerk focus

ZATERDAG 15-01-2022

CROSSFIT

(OUTDOOR GYM) “TRIPLE 3”

For time:
3 miles row (4800m)
300 double unders
3 miles run (4800m)

(VIRTUAL CLASS) “TRIPLE 3”

For time:
100 burpee light
200 double-unders/single-unders
300 air squats

GYMNASTICS

Handstand + abs focus