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 27-11-2023

CROSSFIT

“A Cindybella Story”

A.M.R.A.P in 20 Minutes

5 Double DB Bent Over Row
10 Push Ups Between Dumbbells
15 Double DB Squats

2 x 22,5/16kg 50/35 lb

WEIGHTLIFTING (Oosterhout) 

Clean & Jerk

Heavy Complexes & Positions 3/5

STRENGTH CLASS

Press (Oosterhout)

1RM Prep 1/4

Backsquat (Dongen)

1RM Prep 1/4

DINSDAG 28-11-2023

CROSSFIT

“The Rule Of Cool”

A.M.R.A.P in 15 minutes
00:00 – 05:00
3 Bar Muscle-Ups
6 Toes-to-Bars
9 Air Squats

05:00 – 10:00
3 Thrusters 50/35kg 110/75 lb
6 Front Squats 50/35kg 110/75 lb
9 Bar Facing Burpees

10:00 – 15:00
3 Devil Presses 2x 22,5/16kg 50/35 lb
6 Dumbbell Front Rack Reverse Lunges 2×22,5/16kg 50/35 lb
9 Box Jump Overs 24/20 in

WEIGHTLIFTING (Oosterhout) 

Snatch

Heavy Complexes & Positions 3/5

STRENGTH CLASS (Oosterhout) 

Deadlift

1RM Prep 1/4

ENDURANCE (Oosterhout)

“May The Force Be With You”

Every 4:00 x 10 Rounds
3:00 on / 1:00 off

Odd Rounds
40/32 cal Row
Max DB Hang Snatches

Even Rounds
30/24 Cal Echo Bike
Max Wall Balls

DB 22,5/15 kg

WOENSDAG 29-11-2023

CROSSFIT

“EDAD.”

E.M.O.M. x 24 Minutes

1. Deadlifts 120/85kg 265/190lbs
2. Calorie Echobike
3. Double-under Crossovers
4. Rest

STRENGTH CLASS (Dongen)

DEADLIFTS

1RM Prep 1/4

WEIGHTLIFTING (Oosterhout)

Clean & Jerk

Heavy Complexes & Positions 3/5

GYMNASTICS (Oosterhout)

Pull-Ups 5/8

ENDURANCE (Dongen)

“May The Force Be With You”

Every 4:00 x 10 Rounds
3:00 on / 1:00 off

Odd Rounds
40/32 cal Row
Max DB Hang Snatches

Even Rounds
30/24 Cal Echo Bike
Max Wall Balls

DB 22,5/15 kg

DONDERDAG 30-11-2023

CROSSFIT

“Donders”

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

2+2

Pull Ups
DB Snatches, 22,5/16kg 50/35 lb

After Every Round Perform 2 Wall Walks

WEIGHTLIFTING (Oosterhout)

Snatch

Heavy Complexes & Positions 3/5

STRENGTH CLASS (Oosterhout)

Backsquat

1 Rep Max Prep  1/4

GYMNASTICS (Dongen)

Pull Ups 5/8

VRIJDAG 01-12-2023

CROSSFIT

“Timo’s 30th Birthday Bash”

For Time:
30 Cal Cardio
30 Toes-to-bar
30 Wall Ball Shots
30 Kettlebell Swings
30 Box Jumps @ 30/24-inch
30 Kettlebell Swings
30 Wall Ball Shots
30 Toes-to-bar
30 Cal Cardio

ENDURANCE (O’HOUT)

“Life Is But A Dream”

On A 40:00 Clock

Every 8:00 x 4 Rounds
1000m Row @ HR Zone 4*
400m Recovery Run

Immediately Into:
8 Minute Row @ HR Zone 3*

ZATERDAG 02-12-2023

CROSSFIT

“Kouseheeping”

E.M.O.M x 10 Minutes

3 Burpees Over Barbell
1 Clean
1 Front squat

90/70kg 200/155lbs

WEIGHTLIFTING

Snatch

Heavy Complexes & Positions 3/5

GYMNASTICS

Pull-Up 6/8

ENDURANCE (Dongen)

“One Does Not Simply Do An Endurance WOD”

For Time
2000m Row
1600m Run
100 Wall Balls
70 Strict Pull Ups

Partition Reps However You Like.

WB 9/6 kg

ZONDAG 03-12-2023

STRENGTH CLASS

Full-body

CROSSFIT

“Rainday”

A.M.R.A.P in 30 Minutes

00:00 – 10:00
10 Push Presses 50/35kg 110/75 lb
3 Burpees Over Barbell
10 Sit-Ups
3 Burpees Over Barbell

10:00 – 20:00
5 Handstand Push Ups
10 Cleans 50/35kg 110/75 lb
5 Reversed Burpees

20:00 – 30:00
50 Double Unders
3 Snatches
5 Pull-Overs

ENDURANCE

“One Does Not Simply Do An Endurance WOD”

For Time

2000m Row
1600m Run
100 Wall Balls
70 Strict Pull Ups

Partition Reps Howevery You Like

WB 9/6 kg