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.
For Time
3 Rounds Of
30 Double Unders
10 Handstand Push Ups
Into
3 Rounds Of
20/16 Cal Work
10 Double DB Box Step Overs
WEIGHTLIFTING (Oosterhout)
Snatch
Power & Pulls 2/4
Press
Volume & Mobility Shoulder 2/4
Volume & Mobility + Upper Body
15 Rounds For Time
3 Hang Cleans
2 Front Squats
1 Push Jerk
50/35kg 110/75lbs
Snatch
Powers & Pulls (2/4)
Squat
Volume & Mobility (2/4)
Every 3:00 x 7 Rounds
500m Row-Erg
Directly Into
A.M.R.A.P in 18 Minutes
50 DB Front Step Lunges
40 DB Snatches
30 cal Row
20 DB Busters
10 DB Overhead Walking Lunges
DB 22,5/15kg
E.M.O.M x 24 Minutes
1. Medball Sit-Ups
2. Wallball Shots
3. Medball Cleans
4. Rest
Squat
Lower Body Back Squat (2/4)
Snatch
Powers & Pulls (2/4)
Handstand Push Up 1/8
Every 3:00 x 7 Rounds
500m Row-Erg
Directly Into
A.M.R.A.P in 18 Minutes
50 DB Front Step Lunges
40 DB Snatches
30 Cal Row
20 DB Busters
10 DB Overhead Walking Lunges
DB 22,5/15kg
For Time
30 Deadlifts 60/42,5 135/95lbs
25 Push Ups
20 Pull-Ups
15 Kettlebell Swings 32/24kg
10 Push Jerks 60/42,5 135/95lbs
15 Kettlebell Swings 32/24kg
20 Pull-Ups
25 Push Ups
30 Deadlifts 60/42,5 135/95lbs
Clean & Jerk
Powers & Pulls (2/4)
Deadlift
Volume & Mobility (2/4)
Handstand Push Up 1/8
A.M.R.A.P in 18 Minutes
00:00 – 09:00
10 Handstand Push Ups
10 V-Ups
10 Box Jump Overs 24/20″
09:00 – 18:00
10 Ring Dips
10 GHD Sit-Ups
10 Double DB Box Step Overs 2 x 22,5/16kg 50/35lbs
For Time
400m Plate Overhead Walking Lunges
For Time
150 Wallball Shots 9/6kg 20/14lbs
Snatch
Powers & Pulls (2/4)
Handstand Push Up 2/8
A.M.R.A.P in 40 Minutes
80 Double Unders
60/40 cal Row or Ski
40 KB American Swings
20 Barbell Thrusters
KB 24/16kg
Barbell 42,5/30kg
Full-body
For Time w/ Buddy
50-40-30-20-10 Cal Work
Each person does set of calories, Partner rests while other works.
A.M.R.A.P in 40 Minutes
80 Double Unders
60/40 Cal Row/Ski
40 KB American Swings
20 Barbell Thrusters
KB 24/16kg
Barbell 42,5/30kg 95/65lbs