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 14-07-2019

CROSSFIT

“SKILL TIME”

12 min AMRAP of:
6 pistol squats
2 rope climbs
20m HS Walk

MAANDAG 01-07-2019

CROSSFIT
“Three times the fun”

3×6 minutes in groups of 2.
2 minutes rest between rounds.

A) max cal row/bike
B) AMRAP of
10 box jumps, 24/20″
10 pull-ups
C) Max meters sandbag carry, drop at every 10 meters

WEIGHTLIFTING

Clean focus

POWERLIFTING

Squat focus

DINSDAG 02-07-2019

CROSSFIT

“Hot potato.”

15 minute AMRAP of:

15 Wall ball shots, 10/6kg
100m run with buddy

WEIGHTLIFTING

Clean focus

POWERLIFTING

Squat focus

WOENSDAG 03-07-2019

CROSSFIT

“Time after time”

20 minute EMOM of:
1: 15 toes-to-bar
2: 15 handstand push-ups
3: 30 sit-ups
4: 60 double-unders

WEIGHTLIFTING

Snatch focus

POWERLIFTING

Press focus

GYMNASTICS

Muscle-up focus

DONDERDAG 04-07-2019

CROSSFIT

“Those vibes again!”

For Time With Buddy:
800m run
100 overhead (single) kettlebell lunges, 16/12kg
100 push-ups
100 wall ball shots, 10/6kg
150 Cal Row/Airbike

Man: 150 Cal
Woman: 125 Cal

Half the group works from the bottom up.

WEIGHTLIFTING

Snatch focus

POWERLIFTING

Press focus

VRIJDAG 05-07-2019

CROSSFIT

“Stand by me!”

FOR TIME:
10-20-30-40-50 reps for time of:
Deadlifts, 100/70kg
Burpee box jump over, 24/20″

ZATERDAG 06-07-2019

CROSSFIT

“My son, my son, what have ye done.”

With buddy

4 Rounds for time of:
40 meter buddy carry (20 each)
20 air squats (sync)
20 push-ups (sync)

GYMNASTICS

Muscle-up focus