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 (WOD) zijn elke week op voorhand te zien, hieronder zie je onze CrossFit workouts van deze week:

MAANDAG 17-05-2021

CROSSFIT

“MINDREADER”

OOG:
For Time:
50 Double-Unders
25 Kettlebell Swings
50 Double-Unders
35/28 Calorie Row
50 Double-Unders
50 Sit-ups
50 Double-Unders
35/28 Calorie Row
50 Double-Unders
25 Kettlebell Swings

Rx = 24/16kg

ZOOM:
For Time:
50 Double-Unders
25 Kettlebell Swings
50 Double-Unders
100 Mountain Climbers
50 Double-Unders
50 Sit-ups
50 Double-Unders
100 Mountain Climbers
50 Double-Unders
25 Kettlebell Swings

WEIGHTLIFTING

Clean Focus

DINSDAG 18-05-2021

CROSSFIT

“BEAR NECESSITIES”

OOG:
Every 2,5-Min. x 6 Rounds Of:
2 Rounds of “Bear Complex” For Load
Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Zonder rust tussen de 2 rondes.

ZOOM:
Every 2-Min. x 7 Rounds Of:
4 (2L/2R) Rounds of:
1 Single Arm DB Deadlift
1 Single Arm DB Power Clean
1 Single Arm DB Hang Squat Clean
1 Single Arm DB Power Snatch
1 Single Arm DB Hang Squat Snatch

Remaining time = Plank Hold

Score = slowest round

POWERLIFTING

Press Focus

WOENSDAG 19-05-2021

CROSSFIT

“MURPH PREP 7”

30-Min. AMRAP Of:
Buy-in: 1600m Run

5 Pendlay Rows
10 Push-ups
15 Air Squats

Run 400 after every 5 rounds
Rx = 1/2 bodyweight

WEIGHTLIFTING

Snatch Focus

GYMNASTICS

Pull-up & Handstand Push-up Focus

DONDERDAG 20-05-2021

CROSSFIT

“SKILLWORK”

18-Min. AMRAP Of:
15 Cal Row
12 Sit-ups
9 Strict Presses

15 Cal Row
12 Sit-ups
15 Push Presses

15 Cal Row
12 Sit-ups
21 Push Jerks

Rx = 40/30kg

POWERLIFTING

Squat Focus

VRIJDAG 21-05-2021

CROSSFIT

“RIDE OR DIE”

22-Min. For Max Cal With Buddy:
Person A: 400m run
Person B: Max Cal row/bike/ski

Switch after every 400m

WEIGHTLIFTING

Clean Focus

POWERLIFTING

Deadlift Focus

ZATERDAG 22-05-2021

CROSSFIT

“UNDERRATED”

21-15-9 Reps For Time Of:
Thrusters
Burpees over the Bar

Rx = 42,5/30kg

GYMNASTICS

Push-up and Pistol Squat Focus

ZONDAG 23-05-2021

CROSSFIT

“CLEAR THE AIR”

13-Min. AMRAP Of:
40 Double-unders
30 Dumbbell Power Snatches, 22,5/16kg
20 Box Jumps, 24/20″