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 13-11-2023

CROSSFIT

“Lower Combat”

A.M.R.A.P in 15 Minutes

500m Row
10 Double DB Box Step Overs

2 x 50/35lbs

WEIGHTLIFTING (Oosterhout) 

Clean & Jerk

Heavy Complexes & Positions 1/5

STRENGTH CLASS

Deadlift (Oosterhout)

Tempo & Bodybuilding 3/4

Deadlifts (Dongen)

Tempo & Upper 3/4

DINSDAG 14-11-2023

CROSSFIT

“Pyramid Helen”

For time:

1200m Run
63 Kettlebell Swings
36 Pull ups
800m Run
42 Kettlebell Swings
24 Pull-Ups
400m Run
21 Kettlebell Swings
12 Pull-Ups

KB: 24/16kg

WEIGHTLIFTING (Oosterhout) 

Snatch

Heavy Complexes & Positions 1/5

STRENGTH CLASS (Oosterhout) 

Squats

Tempo & Bodybuilding 3/4

ENDURANCE (Oosterhout)

“Getting The Band Together”

Every 2:00 On The 4:00 x 10 Rounds
8 Wall Balls
8 Barbell Deadlifts
8 DB Shoulder to Overhead
8 KB American Swings
Max Row in remaining time

Wall Ball 9/6 kg 20/14lbs
Barbell 42,5/30kg 95/65lbs
DB 16/12 kg 35/25lbs
KB 16/12 kg

WOENSDAG 15-11-2023

CROSSFIT

“I Am Speed”

Every 6:00 x 4

3 Rounds Of

60 Double Unders
10 Handstand Push Ups
10m Double DB Overhead Lunges

STRENGTH CLASS (Dongen)

Squats

Tempo & Upper 3/4

WEIGHTLIFTING (Oosterhout)

Clean & Jerk

Heavy Complexes & Positions 1/5

GYMNASTICS (Oosterhout)

Pull-Ups 1/8

ENDURANCE (Dongen)

“Getting The Band Together”

Every 2:00 On The 4:00 x 10 Rounds

8 Wall Balls
8 Barbell Deadlifts
8 DB Shoulder to Overhead
8 KB American Swings
Max Row in remaining time

Wall Ball 9/6 kg 20/14lbs
Barbell 42,5/30kg 95/65lbs
DB 35/25lbs 16/12kg
KB 16/12 kg

DONDERDAG 16-11-2023

CROSSFIT

“Bountyhunter”

A.M.R.AP 18 Minutes w/ Buddy

Partner A:
20/16 Cal Echo
1 Ropeclimb

Partner B:
Max Box Jumps Over 20/24″

WEIGHTLIFTING (Oosterhout)

Snatch

Heavy Complexes & Positions 1/5

STRENGTH CLASS (Oosterhout)

Press

Tempo & Bodybuilding 3/4

GYMNASTICS (Dongen)

Pull Ups 1/8

VRIJDAG 17-11-2023

CROSSFIT

“There Is More To Reality Than Meets A Normal Eye”

For Time

150 DB Snatches

ENDURANCE (O’HOUT)

“…Gently Down the Stream…”

On a 40:00 Clock

Every 8:00 x 3 Rounds

1000m Row @ HR Zone 4
600m Recovery Run

24:00 – 25:00 Rest

25:00 – 40:00

15 min Row @ HR Zone 3

ZATERDAG 18-11-2023

CROSSFIT

“Brady Hero Workout”

4 Rounds For Time

11 Thrusters
9 Power Cleans
17 Back Squats

95/65lbs 42,5/30kg

WEIGHTLIFTING

Snatch

Heavy Complexes & Positions 1/5

GYMNASTICS

Pull-Up 2/8

ENDURANCE (Dongen)

“Mikko’s Triangle-ish”

E.M.O.M x 40 Minutes

1. Max Row
2. Max Shuttle Runs OR Ski
3. Max Echo Bike
4. Rest

1 shuttle run = 6 meter heen EN terug

Set a single number of calories. Achieve this number of calories on the minute every minute.

Zondag 19-11-2023

STRENGTH CLASS

Full-body

CROSSFIT

“Tricep”

For Time

12-9-6
Muscle-Ups
15-12-9
Burpee Box Jump Over
18-15-12
Push Ups

ENDURANCE (Oosterhout)

“Mikko’s Triangle-ish”

E.M.O.M x 40 Minutes

1. Max Row
2. Max Shuttle Runs OR Ski
3. Max Echo Bike
4. Rest

1 shuttle run = 6 meter heen EN terug

Set a single number of calories. Achieve this number of calories on the minute every minute.