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 20-11-2023

CROSSFIT

“Dumbbell Diane”

For Time

42-30-18
Double DB Deadlifts
21-15-9
Handstand Push Ups

WEIGHTLIFTING (Oosterhout) 

Clean & Jerk

Heavy Complexes & Positions 2/5

STRENGTH CLASS

Deadlift (Oosterhout)

Tempo & Bodybuilding 4/4

Deadlifts (Dongen)

Tempo & Upper 4/4

DINSDAG 21-11-2023

CROSSFIT

“Devided By Chaos”

For Time

100 Kettlebell Swings
100 Cal Row
100 Wallball Shots
100 Hang Power Cleans 42,5/30 95/65lbs

#1 Works
#2 Hang In Rig

WEIGHTLIFTING (Oosterhout) 

Snatch

Heavy Complexes & Positions 2/5

STRENGTH CLASS (Oosterhout) 

Squats

Tempo & Bodybuilding 4/4

ENDURANCE (Oosterhout)

“Chelsea… What happend to you?”

E.M.O.M x 30 Rounds

3 Devil Presses
5 KB Swings
7 Sit Ups

DB 2x 22,5/16kg 50/35lbs
KB 24/16 kg

WOENSDAG 22-11-2023

CROSSFIT

“Ingrid Benchmark Workout”

10 Rounds For Time

3 Snatches
3 Burpees over Barbell

60/42,5kg 135/95lbs

STRENGTH CLASS (Dongen)

Squats

Tempo & Upper 4/4

WEIGHTLIFTING (Oosterhout)

Clean & Jerk

Heavy Complexes & Positions 2/5

GYMNASTICS (Oosterhout)

Pull-Ups 3/8

ENDURANCE (Dongen)

“Chelsea… What happend to you?”

E.M.O.M x 30 Rounds
3 Devil Presses
5 KB Swings
7 Sit Ups

DB 2x 22,5/16kg 50/35lbs
KB 24/16 kg

DONDERDAG 23-11-2023

CROSSFIT

“Communitysm”

A.M.R.A.P in 18 Minutes w/ Buddy

20 Sync Double DB Thrusters
50 Cal Echo Bike
30 Sandbag/Slam Balls Over Barbell

WEIGHTLIFTING (Oosterhout)

Snatch

Heavy Complexes & Positions 2/5

STRENGTH CLASS (Oosterhout)

Press

Tempo & Bodybuilding 4/4

GYMNASTICS (Dongen)

Pull Ups 3/8

VRIJDAG 24-11-2023

CROSSFIT

“Power Puff”

18-15-12-9-6-3 Reps For Time

Pull-Ups
Box Jumps Over
Push Press 50/35kg 110/75lbs

ENDURANCE (O’HOUT)

“Merrily, merrily, merrily, merrily”

On a 40:00 Clock

Every 4:00 x 6 Rounds
500m Row @ HR Zone 4
300m Recovery Run

Rest 1:00
15 min Row @ HR Zone 3

ZATERDAG 25-11-2023

CROSSFIT

“Tracklist”

For Time

50 Air Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Walking Lunges
10 Burpees
20 Push-Ups
10 Burpees
10 Pull-Ups
10 Burpees
20 Push-Ups
10 Burpees
30 Walking Lunges
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

WEIGHTLIFTING

Snatch

Heavy Complexes & Positions 2/5

GYMNASTICS

Pull-Up 4/8

ENDURANCE (Dongen)

“Manion Hero Workout”

7 Rounds for time
400m run
29 Back Squats

135/95lbs 60/42,5kg

ZONDAG 26-11-2023

STRENGTH CLASS

Full-body

CROSSFIT

“Sunday Smasher”

The Fastert Games

Part A) “We <3 …”

With teams of …:

36-27-18 Reps For Time Of:

Hang Cleans
…

Switch every … reps = mandatory!