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.
A.M.R.A.P. in 18 Minutes
25 Deadlifts 50/35kg or 115/75lbs
20 Sit-Ups
15 Box Jumps
10 Front Rack Lunges 50/35kg or 115/75lbs
WEIGHTLIFTING (Oosterhout)
Clean & Jerk & Snatch
Front Squat
Strongman
10 Rounds For Time
20 Double Unders
200m Row
200m Run
Clean & Jerk & Snatch
Deadlift
For Time
100 Wall Balls
90 Cal Machine
800m Run
70 Lunges
60 Double KB Deadlifts
50 Push Ups
40 Medball Clean
30 Air Squats
200m Farmer Carry
100 Double Unders
9/6kg
2x 24/20 kg
For Time
21
Cleans 60/42,5kg or 135/95lbs
Push Ups
15
Jerks 60/42,5kg or 135/95lbs
Pull-Ups
9
Clean & Jerks 60/42,5kg or 135/95lbs
Muscle-Ups
Backsquat
Snatch
GYMNASTICS (Oosterhout)
Skill: Handstand Push Up
Strength: Pull Up (1/8)
For Time
100 Wall Balls
90 Cal Machine
800m Run
70 Lunges
60 Double KB Deadlifts
50 Push Ups
40 Medball Clean
30 Air Squats
200m Farmer Carry
100 Double Unders
9/6kg
2x 24/20 kg
A.M.R.A.P. in 12 Minutes
10 Shuttle Sprints
20 DB Snatches 22,5/16kg or 50/35lbs
30 Air Squats
Snatch
Press
Skill: Handstand Push Up
Strength: Pull Up (1/8)
5 Rounds For Time
50 Double Unders
10 Handstand Push Ups
15 Kettlebell Swings 24/20kg
3 Wall Walks
For Time
3 Rounds
400m Run
20 Box Jumps
@ 12:00
3 Rounds
500m Row-Erg
20 DB Snatches
22,5/16 kg 50/35 lbs
@ 24:00
3 Rounds
30/24 Cal Echo Bike
20 Burpees to a Target
A.M.R.A.P. in 15 Minutes
Row 400m
3 Cleans
5 Push Jerks
7 Front Squats
60/42,5kg or 135/95lbs
WEIGHTLIFTING
Clean & Jerk
Skill: Handstand Push Up
Strength: Pull-Up (2/8)
For Time
1000 Box Step Ups
20 inch
Wear a Ruck Pack/weight vest 20/15kg 45/35 lbs
Full-body
12 Minutes For Max Calories
30 Seconds Cardio
10 Double DB Hang Snatch 2 x 22,5/16kg or 50/35lbs
30 Seconds Cardio
10 Double DB Deadlifts 2 x 22,5/16kg or 50/35lbs
For Time
1000 Box Step Ups
20 inch
Wear a Ruck Pack/weight vest 20/15kg 45/35 lbs
Zoals elke workout -> eindeloos te scalen voor iedereen!
