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
400m Run
30 Cleans 60/42,5kg 135/95lbs
20 Toes to Bar
10 Wall Walks
WEIGHTLIFTING (Oosterhout)
Snatch
Power & Pulls 3/4
Press
Volume & Mobility Shoulder 3/4
Volume & Mobility + Upper Body
Every 3:00 on a 5:00 Clock x 5 Rounds
50 Double Unders
30 Sit-Ups
Max Calorie Work
Clean & Jerk
Powers & Pulls (3/4)
Squat
Volume & Mobility (3/4)
For Time
10 Rounds For Time
10 Wall Balls
10 American KB Swings
2 min rest
800m Run
2 min rest
10 Rounds For Time
10 Cal Row
10 Burpees over the Rower
KB = 24/16kg
WB = 9/6kg
For Time
42-30-18
Alt. DB Snatches 22,5/16kg 50/35lbs
21-15-9
Handstand Push Ups
Squat
Lower Body Back Squat (3/4)
Snatch
Powers & Pulls (3/4)
Handstand Push Up 3/8
For Time
10 Rounds For Time
10 Wall Balls
10 American KB Swings
2 min rest
800m Run
2 min rest
10 Rounds For Time
10 Cal Row
10 Burpees over the Rower
KB = 24/16kg
WB = 9/6kg
For Time
200 Air Squats
100 Burpees
50 Pull-Ups
Clean & Jerk
Powers & Pulls (3/4)
Deadlift
Volume & Mobility (3/4)
Handstand Push Up 3/8
A.M.R.A.P in 12 Minutes
30 Double Unders
20 Sit-Ups
10 Snatches
42,5/30kg 95/65lbs
A.M.R.A.P in 40 Minutes w/ A Team Of 3
P1
A.F.A.P
500/400m Row
P2 & P3
You go, I go
8/6 Cal Echo Bike
6 Burpee Box Get Overs
Athletes switch when P1 finished Row
Box 48/40 inch
5 Rounds For Time
12 Push Presses
9 Toes to Bar
6 Front Squats
60/42,5kg 135/95lbs
Snatch
Powers & Pulls (3/4)
Handstand Push Up 4/8
E.M.O.M. x 40 Minutes
1. Max Shuttle Run
2. Max DB Snatches
3. Max Double Unders
4. Max DB Busters
DB 1x 22,5/16kg
Full-body
A.M.R.A.P in 24 Minutes w/ Buddy
20 Ropeclimbs
30 Squat Cleans 135/95lbs
20 Bar Muscle-Ups
30 Deadlifts
20m Handstand Walk
30 Shoulder to Overhead
E.M.O.M x 40 Minutes
1. Max Shuttle Run
2. Max DB Snatches
3. Max Double Unders
4. Max DB Busters
DB 1x 22,5/16kg
