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 workouts en Weightlifting, Strength Class en Gymnastics focus van deze week.

MAANDAG 29-01-2024

CROSSFIT

“Annie Benchmark Workout”

50-40-30-20-10 Reps For Time

Double Unders
Sit-Ups

WEIGHTLIFTING (Oosterhout) 

Snatch

Strength & Overhead Stability 1/4

STRENGTH CLASS (Oosterhout)

Press

Strength & Holds 1/4

STRENGTH CLASS (Dongen)

Strength + Upper Body (1/4)

DINSDAG 30-01-2024

CROSSFIT

“Flowcus”

10 Rounds for Time

15 Kettlebell Swings 24/16 kg
5 Goblet Squats 24/16 kg
3 Push-Ups

WEIGHTLIFTING (Oosterhout)

Clean & Jerk

Strength & Overhead Stability (1/4)

STRENGTH CLASS (Oosterhout)

Squat

Strength & Holds (1/4)

ENDURANCE (Oosterhout)

“The Simplistic Art of Burpees”

8 Rounds
4:00 work / 1:00 rest

1
10 Shuttle Runs*
30 KB Russian Swings
Max Burpee Pull Ups

2
15 KB Snatches
30 Double Unders
Max Burpee Broad Jumps

KB 24/16 kg
*1 shuttle = 2x 6 meter

WOENSDAG 31-01-2024

CROSSFIT

“Granny Franny”

5 Rounds For Time

15 Thrusters 42,5/30kg 95/65lbs
12 Pull-Ups
200 meter Run

STRENGTH CLASS (Dongen)

Squat

Strength & Holds (1/4)

WEIGHTLIFTING (Oosterhout)

Snatch

Strength & Overhead Stability (1/4)

GYMNASTICS (Oosterhout)

Handstand Push Up /87

ENDURANCE (Dongen)

“The Simplistic Art of Burpees”

8 rounds
4:00 work / 1:00 rest

1
10 Shuttle Runs*
30 KB Russian Swings
Max Burpee Pull Ups

2
15 KB Snatches
30 Double Unders
Max Burpee Broad Jumps

KB 24/16 kg
*1 shuttle = 2x 6 meter

DONDERDAG 01-02-2024

CROSSFIT

“Grace”

30 Reps For Time

Clean & Jerk
135/95lbs 60/42,5kg

WEIGHTLIFTING (Oosterhout)

Clean & Jerk

Strength & Overhead Stability (1/4)

STRENGTH CLASS (Oosterhout)

Deadlift
Strength & Holds (1/4)

GYMNASTICS

Handstand Push Up 7/8

VRIJDAG 02-02-2024

CROSSFIT

“Simple Sensitivity”

50 Rounds For Time

5 Jumping Jacks
4 Air Squats
3 Push ups
2 Lunges
1 Burpee

ENDURANCE (O’HOUT)

“Return of the Machines”

On a 40:00 Clock

00:00 to 20:00
Echo Bike Intervals
Every 4:00 x 5 rounds
30/24 Cal Echo Bike

20:00 to 40:00
In teams of 2 accomplish for time:
100 Cal Row-Erg
100 Burpees to Target
100 Cal Echo Bike

ZATERDAG 03-02-2024

CROSSFIT

“Unbroken”

E.M.O.M x 24 Minutes

Minute 1: 10 Unbroken Front Squats
Minute 2: 15 Unbroken Deadlifts
Minute 3: Max Weighted Sit-Ups
Minute 4: Rest

WEIGHTLIFTING

Snatch

Strength & Overhead Stability (1/4)

GYMNASTICS

Handstand Push Up 8/8

ENDURANCE (Dongen)

“Speed”

20 Rounds For Time

150m Row-Erg
10 DB Hang Snatches
5 Push Ups

DB 22,5/16 kg

ZONDAG 04-02-2024

STRENGTH CLASS

Full-body

CROSSFIT

“Fabulous Februari”

4 Rounds For Time

20 Calorie Work
15 Wallball Shots 9/6kg 20/14lbs
45″ Plank
10 Box Jumps 24/20″

ENDURANCE

“Speed”

20 Rounds For Time

150m Row-Erg
10 DB Hang Snatches
5 Push Ups

DB 22,5/16 kg