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.

ZONDAG 01-12-2019

CROSSFIT

“LADDER FOR TIME.”

For Time:
Run 800m
20 snatch
20 pull-ups

400m run
15 snatch
15 pull-ups

200m run
10 snatch
10 pull-ups

Rx snatch weight is 45/30kg.

MAANDAG 18-11-2019

CROSSFIT

“MONDAY IT IS.”

Perform As Many Rounds As Possible In 12 Minutes Of:
200m Row
10 Toes 2 bar
10 Air squats
10 Push ups

WEIGHTLIFTING

Snatch focus

DINSDAG 19-11-2019

CROSSFIT

“LOOKS LIKE FUN, RIGHT?”

Max rounds in 10 minutes of:
8x Toes to bar
8x Thruster (35/25kg)
12x DB walking lunges (16/12kg)

Compare with 3-10-2019.

POWERLIFTING

Deadlift focus

WOENSDAG 20-11-2019

CROSSFIT

“BURPERVALL”

Rest exactly 2 minutes between intervals, cover max distance possible.
Row 3×2 minutes After every set of rowing, perform 2 minutes of burpees over the rower.

1 set is Row+burpees.

WEIGHTLIFTING

Clean & Jerk

GYMNASTICS

Technique: Toes-to-bar
Strength: Pull-ups

DONDERDAG 21-11-2019

“TRIBUTE TO CLIMBING JACK″

Max rounds in 20 minutes of:
10 Deadlift 80/60kg
1 Rope climb
10 KB swing 24/16kg
1 Rope climb
10 Burpees
1 Rope climb

Compare with 11-9-2019

POWERLIFTING

Press focus

VRIJDAG 22-11-2019

CROSSFIT

“BURN”

5 rounds for time of:
5 Dumbell Thrusters 22,5/16kg
10 Wall Balls
10 Toes to bar
20 Box jumps (24 inch/20 inch)

ZATERDAG 23-11-2019

CROSSFIT

BENCHMARK “CHELSEA″

EMOM in 30 minutes of:
5 pull-ups
10 push-ups
15 air squats

GYMNASTICS

Technique: muscle-up practice