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.
A.M.R.A.P. (with a Partner) in 25 minutes
50 Clusters 135/95lbs or 60/42,5kg
1,000 meter Run
50 Deadlifts 275/185lbs or 125/80kg
1,000 meter Run
50 Bar Facing Burpees
1,000 meter Run
WEIGHTLIFTING (Oosterhout)
Clean & Jerk
Consistency & Efficiency (4/4)
Front Squat
Increasing Weights, Descending Volume (4/4)
Lower Body
Increasing Weights, Descending Volume (4/4)
For Time
Row 2k
50 Push Ups
40 Double DB Walking Lunges 2 x 22,5/16kg or 50/35lbs
30 Toes to Bars
20 Handstand Push Ups
Snatch
Consistency & Efficiency (4/4)
Deadlift
Increasing Weights, Descending Volume (4/4)
9 Rounds For Max Reps
2 min ON / 1 min OFF
1 max Pull Ups
2 max Push Ups
3 max Air Squats
Wear a vest
E.M.O.M x 16 Minutes
1. 5 Deadlifts 100/70kg or 220/155lbs
2. 15 Box Jumps Over 24/20″
Back Squat
Increasing Volume, Descending Reps (4/4)
Upper Body
Increasing Volume, Descending Reps (4/4)
Clean & Jerk
Consistency & Efficiency (4/4)
Skill: Pull-Up
Strength: Toes to Bar (7/8)
9 Rounds For Max Reps
2 min ON / 1 min OFF
1 max Pull Ups
2 max Push Ups
3 max Air Squats
Wear a vest
A.M.R.A.P. in 24 Minutes
20 Weighted Sit-Ups
200m KB Front Rack Carry 2 x 16/12kg
20 Pull-Ups
Snatch
Consistency & Efficiency (4/4)
Push Press
Increasing Weights, Descending Volume (4/4)
Skill: Pull-Up
Strength: Toes to Bar (7/8)
5 Rounds for Time
5 Wall Walks
30 Crossovers
15 Dumbbell Squats 2 x 22,5/16kg or 50/35lbs
A.M.R.A.P. in 33 Minutes
50m DB Farmer Carry
25 Double DB Squats
10 Burpee Pull-Ups
DB 2x 22,5/16kg or 50/35lbs
For Time
50 Dumbbell Devil’s Press 22,5/16kg or 50/35lbs
Run 400m
50 Dumbbell Push Press 22,5/16kg or 50/35lbs
Row 1000m
50 Burpees
WEIGHTLIFTING
Clean & Jerk
Consistensy & Efficiency (4/4)
Skill: Pull-Up
Strength: Toes to Bar (8/8)
10 Rounds
2:00 ON / 2:00 OFF
10 Double DB Push Press
20 Jumping Lunges
Max Row-Erg in remaining Time
DB 2x 50/35lbs
For Time
Run 1600m
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1600m
Wear a vest!
