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 15-04-2024

CROSSFIT

“Battery Low”

Every 5:00 x 5 Rounds

18/15 Cal Echobike
10 Double DB Thrusters 2 x 50/35lbs or 22,5/16kg
50 Double Unders
3 Muscle Ups

WEIGHTLIFTING (Oosterhout) 

Clean & Jerk

Complex Complexes (3/4)

STRENGTH CLASS (Oosterhout)

Front Squat

Volume & Mobility (3/4)

STRENGTH CLASS (Dongen)

Lower Body

Volume & Mobility (3/4)

DINSDAG 16-04-2024

CROSSFIT

“Whole Wale Shore Sale”

For Time

10 Cleans 175/135lbs or 80/60kg
50 Toes to Bar
20 Alt. Hang Clean & Jerks 50/35lbs or 22,5/16kg
30 Deadlifts 175/135lbs or 80/60kg
30 Burpees
10 Front Squats 175/135lbs or 80/60kg
50 Dumbbell Snatches 50/35lbs or 22,5/16kg

WEIGHTLIFTING (Oosterhout)

Snatch

Complex Complexes (3/4)

STRENGTH CLASS (Oosterhout)

Deadlift

Volume & Mobility (3/4)

ENDURANCE (Oosterhout)

“Murph Prep #1”

Buy in
1600m Run

For Time
10 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

Buy Out
800m Run

Wear a vest

WOENSDAG 17-04-2024

“Skillex”

E.M.O.M. x 15 Minutes

1. Ring Dips
2. Strict Pull-Ups
3. Handstand Push Ups

STRENGTH CLASS (Dongen)

Upper Body

Volume & Mobility (3/4)

WEIGHTLIFTING (Oosterhout)

Clean & Jerk

Complex Complexes (3/4)

GYMNASTICS (Oosterhout)

Handstand Push Up & Pull-Up (5/8)

ENDURANCE (Dongen)

“Murph Prep #1”

Buy in
1600m Run

For Time
10 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats

Buy Out
800m Run

Wear a vest

DONDERDAG 18-04-2024

CROSSFIT

Messed Up

10 Rounds For Time

5 Devil’s Presses
3 Handstand Push Ups
100m Run

WEIGHTLIFTING (Oosterhout)

Snatch
Complex Complexes (3/4)

STRENGTH CLASS (Oosterhout)

Push Press

Volume & Mobility (3/4)

GYMNASTICS

Handstand Push Up + Pull-Up (5/8)

VRIJDAG 19-04-2024

CROSSFIT

“The Wave!”

Every 3:00 x 6 Rounds

Round 1
200m Row
15 Cleans 95/65lbs or 42,5/30kg

Round 2
200m Row
15 Front Squats 95/65lbs or 42,5/30kg

Round 3
200m Row
10 Cleans 135/95lbs or 60/42,5kg

Round 4
200m Row
10 Front Squats 135/95lbs or 60/42,5kg

Round 5
200m Row
5 Cleans 155/110lbs or 70/50kg

Round 6
200m Row
5 Front Squats 155/110lbs or 70/50kg

ENDURANCE

“Yin or Yang”

3 Rounds Of

2 min Echo Bike
2 min rest
2 min Row-Erg
2 min rest
2 min Ski-Erg
2 min rest

Athletes may choose for an active recovery day, or may choose to go hard for max calories.

ZATERDAG 20-04-2024

CROSSFIT

“Soft Core”

10 Rounds For Time

10 Burpees
5 Strict Press, 35/42,5kg

WEIGHTLIFTING

Clean & Jerk

Complex Complexes (3/4)

GYMNASTICS

Handstand Push Up + Pull-Up (6/8)

ENDURANCE (Dongen)

“Benchmark Prep (3/3)”

8 rounds
4:00 ON / 1:00 OFF
1
400m Run
Max Overhead DB Walking Lunge

2
500m Row
Max Farmer Carry

3
400m Run
Max Burpees to Target (15 cm above reach)

4
500m Row
Max Wall Balls

DB 22,5/15kg
KB 2x 24/16kg
WB 9/6kg

ZONDAG 21-04-2024

STRENGTH CLASS

Full-body

CROSSFIT

“Benchmark Workout Cindy”

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

5 Pull-Ups
10 Push Ups
15 Air Squats

ENDURANCE

“Benchmark Prep (3/3)”

8 rounds
4:00 ON / 1:00 OFF
1
400m Run
Max Overhead DB Walking Lunge

2
500m Row
Max Farmer Carry

3
400m Run
Max Burpees to Target (15 cm above reach)

4
500m Row
Max Wall Balls

DB 22,5/15kg
KB 2x 24/16kg
WB 9/6kg