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.
Every 3:00 on the 5:00 x 5 Rounds
50 Double Unders
10 Handstand Push Ups
50 Double Unders
10 Toes to Bars
Max Double KB Thrusters 2 x 16/12kg
WEIGHTLIFTING (Oosterhout)
Clean & Jerk
Heavy Singles & Lift Off Prep (2/4)
Front Squat
Heavy Weights & 1RM Prep(2/4)
Lower Body
Heavy Weights & 1RM Prep (2/4)
21-15-9 Reps For Time
Deadlifts 100/70kg or 220/155lbs
Burpee Box Jump Overs
100m Farmer Carry After Every Set
Snatch
Heavy Singles & Lift Off Prep Snatch (2/4)
Deadlift
Heavy Weights & 1RM Prep Deadlift (2/4)
A.M.R.A.P. in 40 Minutes w/ Buddy
800m Run
15 Wall Walks
60 Cal Echo Bike
20 Goblet Squats
RX 32/24kg
Split all reps as you like.
For Time
3 Rounds Buy-In Of:
5 Chest 2 Bars
5 Toes to Bars
Into:
20 Front Squats
20 Push Press
20 Back Squats
20 Shoulder to Overhead
Barbell 42,5/30kg or 95/65lbs
3 Rounds Buy-Out Of:
5 Chest 2 Bars
5 Toes to Bars
Back Squat
Heavy Weights & 1RM Prep Back Squat (2/4)
Upper Body
Heavy Weights & 1RM Prep Upper Body (2/4)
Clean & Jerk
Heavy Singles & Lift Off Prep (2/4)
Skill: Toes to Bar
Strength: Muscle-Up (3/8)
A.M.R.A.P. in 40 Minutes w/ Buddy
800m Run
15 Wall Walks
60 Cal Echo Bike
20 Goblet Squats
RX 32/24kg
Split all reps as you like.
5 Kettlebell Swings
1 Cindy
10 Kettlebell Swings
1 Cindy
20 Kettlebell Swings
1 Cindy
30 Kettlebell Swings
1 Cindy
20 Kettlebell Swings
1 Cindy
10 Kettlebell Swings
1 Cindy
5 Kettlebell Swings
Kettlbebell 24/16kg
Snatch
Heavy Singles & Lift Off Prep (2/4)
Push Press
Heavy Weights & 1RM Prep Push Press(2/4)
Skill: Toes to Bar
Strength: Muscle-Up (3/8)
A.M.R.A.P. in 25 Minutes
10 Alt. Pistol Squats
15 Weighted sit-ups
30 Wall ball shots 9/6kg or 20/14lbs
60 Double-unders
Death By Box Jumps (2 Reps)
Death By DB Snatch (2 Reps)
Death By Burpee over DB (2 Reps)
Death By DB Push Press (2 Reps)
Death By Double Unders (5 Reps)
Death By DB Box Step Up (2 Reps)
DB 22,5/16kg or 50/35lbs
A.M.R.A.P. in 18 Minutes
Unbroken Pull-Ups
Unbroken Snatch 42,5/30kg or 95/65lbs
Unbroken Push Ups
Unbroken V-Ups
Unbroken Push Press 42,5/30kg or 95/65lbs
Unbroken Devil’s Press 2 x 22,5/16k or 50/35lbs
WEIGHTLIFTING
Clean & Jerk
Heavy Singles & Lift Off Prep (2/4)
Skill: Toes to Bar
Strength: Muscle-Up (4/8)
For Time
3000m Row-Erg
2000m Run
100 Burpees to Target
50 cal Echo Bike
Full-body
Every 5:00 x 6 Rounds
1. Run 800m
2. Row 1000m
For Time
3000m Row-Erg
2000m Run
100 Burpees to Target
50 cal Echo Bike
