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 04-03-2024

CROSSFIT

“CrossFit Open 21.1”

For Time

1-3-6-9-15-21
Wall Walks
10-30-60-90-150-210
Double-Unders

WEIGHTLIFTING (Oosterhout) 

Snatch

Bulgarian Madness (2/4)

STRENGTH CLASS (Oosterhout)

Press

Heavy Singles (2/4)

STRENGTH CLASS (Dongen)

Strength + Upper Body (2/4)

DINSDAG 05-03-2024

CROSSFIT

“Easy Jet”

A.M.R.A.P. in 12 minutes

10 Kettlebell Swings 32/24
10 Box Jumps 24/20″
10 Burpees

WEIGHTLIFTING (Oosterhout)

Clean & Jerk

Bulgarian Madness (2/4)

STRENGTH CLASS (Oosterhout)

Squat

Heavy Singles (2/4)

ENDURANCE (Oosterhout)

“1775-ish”

A.M.R.A.P. in 40 Minutes

17 Deadlifts
75 Air Squats

After every round, unload the barbell and take 100m away. Then, run back to retrieve 1 plate, and afterwards the second. Load the barbell for the next round.

Barbell 60/45kg

WOENSDAG 06-03-2024

CROSSFIT

“Skiller”

E.M.O.M x 15 Rounds

1. Ropeclimbs
2. V-Ups
3. Pistol Squats

STRENGTH CLASS (Dongen)

Squat

Heavy Singles (2/4)

WEIGHTLIFTING (Oosterhout)

Snatch

Bulgarian Madness (2/4)

GYMNASTICS (Oosterhout)

Muscle-Up + Handstand Push Up (1/8)

ENDURANCE (Dongen)

“1775-ish”

A.M.R.A.P. in 40 Minutes

17 Deadlifts
75 Air Squats

After every round, unload the barbell and take 100m away. Then, run back to retrieve 1 plate, and afterwards the second. Load the barbell for the next round.

Barbell 60/45kg

DONDERDAG 07-03-2024

CROSSFIT

“Hot Runnings”

5 Rounds For Time

400m Run
12 Kettlebell Snatches
6 Muscle-Ups

WEIGHTLIFTING (Oosterhout)

Clean & Jerk

Bulgarian Madness (2/4)

STRENGTH CLASS (Oosterhout)

Deadlift
Heavy Singles (2/4)

GYMNASTICS

Muscle-Up + Handstand Push Up (1/8)

VRIJDAG 08-03-2024

CROSSFIT

“CrossFit Open 24.2”

To Be Announced

ENDURANCE (O’HOUT)

“The Amazing Spider-Man”

On a 40:00 Clock

Every 4:00 x 5
500m Row-Erg

@ 20:00 

500m Ski OR 30/24 cal Echo Bike
25m Burpee Broad Jump
10m Bear Crawl

ZATERDAG 09-03-2024

CROSSFIT

“Middle of Nowhere”

For Time

30 Cal Row
20 Alt. Single Dumbbell Man Makers 16/12kg or 35/25lbs
30 Cal Row
10 Box Over Jumps 30/24″
30 Cal Row
20 Alt. Single Dumbbell Man Makers 16/12kg or 35/25lbs
30 Cal Row

WEIGHTLIFTING

Snatch

Bulgarian Madness (2/4)

GYMNASTICS

Muscle-Up + Handstand Push Up (2/8)

ENDURANCE (Dongen)

“This is Endurance”

For Time

1600m Run
2000m Row-Erg
300 Double Unders
2000m Row-Erg
1600m Run

ZONDAG 10-03-2024

STRENGTH CLASS

Full-body

CROSSFIT

“The Gauntlet”

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

Jackie
– 1000m Row
– 50 Thrusters (45/35 pound)
– 30 Pull-ups

Then

Karabell
– 10 rounds
– 3 Snatches (135/90 pounds)
– 15 Wall Ball (20/14lbs @ 10″/8″ target)

Then

AMRAP of Cindy in the remaining 30 minutes:
– 5 pull-up
– 10 push-up
– 15 squat

Your result is rounds of Cindy completed.

 

ENDURANCE

“This is Endurance”

For Time

1600m Run
2000m Row-Erg
300 Double Unders
2000m Row-Erg
1600m Run