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 5:00 x 4 Rounds
Run 800m
Plank In Remaining Time
WEIGHTLIFTING (Oosterhout)
Clean & Jerk
Consistency & Efficiency (3/4)
Front Squat
Increasing Weights, Descending Volume (3/4)
Lower Body
Increasing Weights, Descending Volume (3/4)
6 Rounds For Time
50 Double Unders
5 Burpees Over Barbell
10 Thrusters 42,5/30kg
Snatch
Consistency & Efficiency (3/4)
Deadlift
Increasing Weights, Descending Volume (3/4)
5 Rounds for Time
200m Run
20 Pull Ups
30 Push Ups
40 Air Squats
2 min rest between rounds
Wear a vest.
A.M.R.A.P. in 6 Minutes x 3 Rounds
1.
10 Double DB Box Step Ups 24/20″
10 Double DB Cleans 22,5/16kg or 50/35lbs
2.
10 Box Jump Overs 24/20″
10 Toes to Bars
3.
3 Devil’s Presses 22,5/16kg or 50/35lbs
3 Ring Muscle-Ups
Back Squat
Increasing Volume, Descending Reps (3/4)
Upper Body
Increasing Volume, Descending Reps (3/4)
Clean & Jerk
Consistency & Efficiency (3/4)
Skill: Pull-Up
Strength: Toes to Bar (5/8)
5 Rounds for Time
200m Run
20 Pull Ups
30 Push Ups
40 Air Squats
2 min rest between rounds
Wear a vest.
For Time
300 Air Squats
150 Kettlebell Swings 24/16kg
Snatch
Consistency & Efficiency (3/4)
Push Press
Increasing Weights, Descending Volume (3/4)
Skill: Pull-Up
Strength: Toes to Bar (5/8)
A.M.R.A.P. in 20 Minutes
20/16 Calorie Work
20 Push Ups
20 Weighted Sit-Ups
20 HSPU
For Time
800m Run
60 Wall Balls
10 Deadlifts
800m Run
40 Wall Balls
6 Deadlifts
800m Run
20 Wall Balls
3 Deadlifts
Barbell 120/80kg or 265/175lbs
WB 9/6 kg or 20/14lbs
A.M.R.A.P. in 18 Minutes w/ Buddy
1) 400m Run
2) Burpee Box Jumps Over
WEIGHTLIFTING
Clean & Jerk
Consistensy & Efficiency (3/4)
Skill: Pull-Up
Strength: Toes to Bar (6/8)
20 Rounds for Time
5 Shuttle Runs
3 Burpees to Target
12m KB Mixed Carry
Shuttle = 2x 6m
KB 2x 24/16kg
Full-body
For Time
50 Pull-Ups
100 Push Ups
200 Air Squats
Every 2:00 perform 5 Shuttle Sprints (10m)
20 Rounds for Time
5 Shuttle Runs
3 Burpees to Target
12m KB Mixed Carry
Shuttle = 2x 6m
KB 2x 24/16kg
