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.

MAANDAG 06-05-2024

CROSSFIT

“Mashed Potatoes”

4 Rounds For Time

20 Cal Row
30 DB Alt. Snatches 50/35lbs or 22,5/16kg
40 Double Unders
10 Bar Muscle-Ups

WEIGHTLIFTING (Oosterhout) 

Clean & Jerk

Consistency & Efficiency (2/4)

STRENGTH CLASS (Oosterhout)

Front Squat

Increasing Weights, Descending Volume (2/4)

STRENGTH CLASS (Dongen)

Lower Body

Increasing Weights, Descending Volume (2/4)

DINSDAG 07-05-2024

CROSSFIT

“Barbara Benchmark Workout”

5 Rounds For Time

20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 minutes Rest

WEIGHTLIFTING (Oosterhout)

Snatch

Consistency & Efficiency (2/4)

STRENGTH CLASS (Oosterhout)

Deadlift

Increasing Weights, Descending Volume (2/4)

ENDURANCE (Oosterhout)

“Murph Prep #4”

On a 40:00 Clock

1600m Run

@ 10:00

15 Rounds*
5 Pull Ups
10 Push Ups
15 Air Squats

@ 30:00
1600m Run

Wear a vest.

WOENSDAG 08-05-2024

CROSSFIT

“Just The 2 Of Us”

A.M.R.A.P. in 15 Minutes

20/16 Cal Cardio
10 Clean & Jerk 22,5/16kg

STRENGTH CLASS (Oosterhout)

Back Squat

Increasing Volume, Descending Reps (2/4)

STRENGTH CLASS (Dongen)

Upper Body

Increasing Volume, Descending Reps (2/4)

WEIGHTLIFTING (Oosterhout)

Clean & Jerk

Consistency & Efficiency (2/4)

GYMNASTICS (Oosterhout)

Skill: Pull-Up
Strength: Toes to Bar (3/8)

ENDURANCE (Dongen)

“Murph Prep #4”

On a 40:00 Clock

1600m Run

@ 10:00

15 Rounds*
5 Pull Ups
10 Push Ups
15 Air Squats

@ 30:00
1600m Run

Wear a vest.

DONDERDAG 09-05-2024

CROSSFIT

“Way of the Road”

Person A:
200m Farmer Carry

Person B:
Buy-in: 200m Run
Into… As Many Reps Of Possible:
9 Kettlebell Swings
6 Handstand Push-ups
3 Box Facing Burpee Box Jump, 24/30″

Score = reps in the AMRAP. Switch when part A is finished.

Cut-off @ 35 minutes.

VRIJDAG 10-05-2024

CROSSFIT

“Puzzle-Game”

3 Rounds For Time

30 Double Under Cross-Overs
5 Deadlifts 265/200lbs or 120/90kg
15 Toes to Bars
1 Clean 265/200lbs or 120/90kg

ENDURANCE

“Everybody, Do The Flop!”

A.MR.A.P. in 40 Minutes w/ Team of 3

10/8 Cal Echo Bike
5 Thrusters 110/75lbs or 50/35kg
3 Bar-Facing Burpees

ZATERDAG 11-05-2024

CROSSFIT

“Military”

20-14-8 Reps For Time

DB Alt. Hang Snatch
DB Box Step Up
Push Up
DB Goblet Squat

Dumbbell 50/35lbs or 22,5/16kg

WEIGHTLIFTING

Clean & Jerk

Consistensy & Efficiency (2/4)

GYMNASTICS

Skill: Pull-Up
Strength: Toes to Bar (4/8)

ENDURANCE (Dongen)

“Its-a-me, Cardio!”

For Time
200-400-600-800-1000 meter
Row-Erg

20-40-60-80-100
Air Squats

10-20-30-40-50
Easy Burpees

ZONDAG 12-05-2024

STRENGTH CLASS

Full-body

CROSSFIT

“Hipster”

4 Rounds For Time

20 Wallballs 20/14lbs or 9/6kg
10 Power Cleans 155/110lbs or 70/50kg

ENDURANCE

“Its-a-me, Cardio!”

For Time
200-400-600-800-1000 meter
Row-Erg

20-40-60-80-100
Air Squats

10-20-30-40-50
Easy Burpees