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.
5 Rounds For Time
500m Row
50 Double Unders
5 Double DB Devil’s Press 2×50/35lbs 2×22,5/16kg
Rest 1:00
WEIGHTLIFTING (Oosterhout)
Snatch
Power & Pulls 4/4
Press
Volume & Mobility Shoulder 4/4
Volume & Mobility + Upper Body (4/4)
A.M.R.A.P in 15 Minutes
10 Cleans
20 Lunges
10 Handstand Push Ups
5 Push Jerks
135/95lbs 60/42,5kg
Clean & Jerk
Powers & Pulls (4/4)
Squat
Volume & Mobility (4/4)
A.M.R.A.P in 40 Minutes in Teams of 3
You go / I Go
150m Row
100m Run
10/8 cal Echo Bike
Buddy 1 completes one full round, then switches with buddy 2. etc. etc.
E.M.O.M x 30 Minutes
1. Calorie Work
2. Chest 2 Bar Pull-Ups
3. Front Squats
4. Slamball/Sandbag Over Shoulder
5. Rest
Squat
Lower Body Back Squat (4/4)
Snatch
Powers & Pulls (4/4)
Handstand Push Up 5/8
A.M.R.A.P in 40 Minutes in Teams of 3
You go / I Go
150m Row
100m Run
10/8 cal Echo Bike
Buddy 1 completes one full round, then switches with buddy 2. etc. etc.
3 Rounds For Time
800m Run*
50 Double-Unders
*Weightvest/Ruckpack Is Allowed 20/14lbs
Clean & Jerk
Powers & Pulls (4/4)
Deadlift
Volume & Mobility (4/4)
Handstand Push Up 5/8
21-18-15-12-9-6-3 Reps For Time
Calorie Work
KB Taters
Hand Released Push Ups
For Time
1600m Run
Into
21-18-15-12-9-6-3
Wall Balls
Light Burpees
30 Double Unders after every round
Into
1600m Run
For Time
100 Burpee Box Jump Overs 24/20
Get as many reps as you can in 1 minute of max effort. Then, rest for 1 minute. Keep going until you complete a total of 100 reps.
Snatch
Powers & Pulls (4/4)
Handstand Push Up 6/8
A.M.R.A.P in 40 Minutes w/ Buddy
1000m Row
40 Burpee D-Ball Over the Box
30 Buddy Deadlifts
20 Box Get Overs
10 Sync Inchworms
Box 48/40inch
Barbell 220/155lbs 100/70kg
Full-body
This will be F.U.N!
