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.
30-22-14-6 Reps For Time
American KB Swing 24/16kg
Air Squat
Sit Up
Push Up
WEIGHTLIFTING (Oosterhout)
Clean & Jerk
Consistency & Efficiency (1/4)
Front Squat
Increasing Weights, Descending Volume (1/4)
Lower Body
Increasing Weights, Descending Volume (1/4)
4 Rounds For Max Reps Of
1 Minute Of Snatches
1 Minute of Rowing For Calories
1 Minute Of Double DB Box Step Ups 20″
1 Minute of Rest
61/38kg or 135/95lbs Barbell
2 x 22,5/15kg or 50/35lbs Dumbbells
Snatch
Consistency & Efficiency (1/4)
Deadlift
Increasing Weights, Descending Volume (1/4)
For Time
Buy in
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
Buy out
800m Run
Wear a vest
5 Rounds For Time
50 Double Unders
10 Handstand Push Ups
15 Front Squats 60/42,5kg or 135/95lbs
Back Squat
Increasing Volume, Descending Reps (1/4)
Upper Body
Increasing Volume, Descending Reps (1/4)
Clean & Jerk
Consistency & Efficiency (1/4)
Skill: Pull-Up
Strength: Toes to Bar (1/4)
For Time
Buy in
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
Buy out
800m Run
Wear a vest
E.M.O.M x 32 Minutes
1. 10 Pull-Ups
2. 10 Push Ups
3. 20 Air Squats
4. Rest
Snatch
Consistency & Efficiency (1/4)
Push Press
Increasing Weights, Descending Volume (1/4)
Skill: Pull-Up
Strength: Toes to Bar (2/4)
For Time
800m Run
50 Lunges
1600m Row
50 Lunges
800m Run
For Time
2000m Row-Erg
100 Russian KB Swings
1600m Run
100 DB Box Step Ups
KB 32/24kg
DB 20/14kg
A.M.R.A.P. in 12 Minutes
3 Thrusters
15 Toes To Bar
30 Double Unders
95/135lbs or 42,5/60kg
WEIGHTLIFTING
Clean & Jerk
Consistensy & Efficiency (1/4)
Skill: Pull-Up
Strength: Toes to Bar (2/8)
Every 2:00 x 20 Rounds
1. 30/24 Cal Echo Bike
2. 100 Double Unders
3. 8 Burpee Box Get Over
4. Rest
48/40 inch Box
Full-body
For Time (Devide as you like)
100 Toes to Bar
100 Double DB Cleans
100 Box Jumps
100 Burpees
100 Wallball Shots
Every 2:00 x 20 Rounds
1. 30/24 Cal Echo Bike
2. 100 Double Unders
3. 8 Burpee Box Get Over
4. Rest
48/40 inch Box
