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 18-12-2023

CROSSFIT

“Quatro”

5 Rounds For Time

20 Push Ups
16 Box Jumps 24/20″
12 Pull-Ups
8 Double DB Clusters

2 x 50/35lbs 22,5/16kg

 

WEIGHTLIFTING (Oosterhout) 

Clean & Jerk/Snatch

Find Your 1 Rep Max

STRENGTH CLASS

Backsquat/Deadlift/Press (Oosterhout)

Find Your 1 Rep Max

Backsquat/Deadlift/Press (Dongen)

Find Your 1 Rep Max

DINSDAG 19-12-2023

CROSSFIT

“Scout”

Double Unders
Snatches
Row
Burpees

WEIGHTLIFTING (Oosterhout) 

Clean & Jerk/Snatch

Find Your 1 Rep Max

STRENGTH CLASS (Oosterhout) 

Backsquat/Deadlift/Press

Find Your 1 Rep Max

ENDURANCE (Oosterhout)

“Pump ‘n’ Jump Marathon Mashup”

A.M.R.A.P in 40 Minutes
500/400m Row OR 30/24 cal Echo Bike
20 Air Squats
15 Push Ups
10 Wall Ball Box Step Overs

WOENSDAG 20-12-2023

CROSSFIT

“You’RX”

E.M.O.M x 20 Rounds

1. Double DB Manmakers
2. Muscle-Ups
3. Handstand Push Ups
4. Rest

2 x 50/35lbs 22,5/16kg

STRENGTH CLASS (Dongen)

Backsquat/Deadlift/Press

Find Your 1 Rep Max

WEIGHTLIFTING (Oosterhout)

Clean & Jerk/Snatch

Find Your 1 Rep Max

GYMNASTICS (Oosterhout)

Muscle-Ups 3/8

ENDURANCE (Dongen)

“Pump ‘n’ Jump Marathon Mashup”

A.M.R.A.P in 40 Minutes
500/400m Row OR 30/24 cal Echo Bike
20 Air Squats
15 Push Ups
10 Wall Ball Box Step Overs

DONDERDAG 21-12-2023

CROSSFIT

“Firefly Lane”

A.M.R.A.P in 24 Minutes w/ Buddy

50 Deadlifts 60/42,5 135/95 lbs
30 Toes to Bar
40 Cleans 60/42,5 135/95lbs
20 Shoulder To Overhead 60/42,5 135/95lbs

WEIGHTLIFTING (Oosterhout)

Clean & Jerk/Snatch

Find Your 1 Rep Max

STRENGTH CLASS (Oosterhout)

Backsquat/Deadlift/Press

Find Your 1 Rep Max

GYMNASTICS (Dongen)

Muscle-Ups 3/8

VRIJDAG 22-12-2023

CROSSFIT

“Sea Of The Dead”

Row 3000m

After every 500m Perform 3 Wall Walks

ENDURANCE (O’HOUT)

“Turn Down For What”

For Time

800m Run
70 Deadlifts
60 Wall Balls 9/6
50 DB Snatches
800m Run
30 Back Squats
20 Hand Release Push Ups
10 DB Busters

Barbell 50/35 kg
DB 22,5 / 15 kg

ZATERDAG 23-12-2023

CROSSFIT

“Daytona Racing”

Double Unders

Push Presses

Snatches

WEIGHTLIFTING

Clean & Jerk / Snatch

Find Your 1 Rep Max

GYMNASTICS

Muscle-Up 4/8

ENDURANCE (Dongen)

“Run, Jump & Thrust Fiesta”

A.M.R.A.P in 40 Minutes
400m Run
20 Burpee Box Jump Over 24/20″
15 DB Thrusters

1 min rest Between sets

DB 22,5/15 kg

ZONDAG 24-12-2023

CROSSFIT

“Nancy”

5 Rounds For Time

400m Run
15 Overhead Squats 95/65lbs 42,5/30kg

ENDURANCE

“Run, Jump & Thrust Fiesta”

A.M.R.A.P in 40 Minutes
400m Run
20 Burpee Box Jump Over 24/20″
15 DB Thrusters

1 min rest Between sets

DB 22,5/15 kg