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:

ZONDAG 13-10-2019

CROSSFIT

“BACKBLASTER”

For max reps:
10 minute time cap
10x Deadlift (60/45kg)
20x Deadlift (100/60kg)
30x Deadlift (130/80kg)
Max reps deadlift (140/90kg)

MAANDAG 30-09-2019

“TEAM EFFORT”

For time with a team of 3:
Rotate players as needed, ONE player working at a time
150x Push-ups
25x rope climbs
150x Squats
50x Handstand push-ups
100x Wall ball (10/6kg)

WEIGHTLIFTING

Clean focus

DINSDAG 01-10-2019

CROSSFIT

“PULL-UP GAME IS STRONG”

FOR TIME OF:
30x Pull-ups,kipping
Run 400m
12x Pull-ups, strict
Run 400m
5x Pull-ups, weighted (8/5kg)
Run 400m

POWERLIFTING

Press focus

WOENSDAG 02-10-2019

CROSSFIT

“PRACTICE MAKES PERFECT”

Max rounds in 12 minutes of:
8x Overhead squats (50/35kg)
8x ring dips

WEIGHTLIFTING

Overhead squat

GYMNASTICS

Technique: Toes to bar
Strength: Handstand push-up

DONDERDAG 03-10-2019

CROSSFIT

“LOOKS LIKE FUN, RIGHT?”

Max rounds in 10 minutes of:
8x Toes to bar
8x Thruster (35/25kg)
12x DB walking lunges (16/12kg)

POWERLIFTING

Squat focus

VRIJDAG 04-10-2019

CROSSFIT

“SHOW THE FLOW”

For max calories
12-minute time cap
5x Ground to overhead (40/25kg)
5x Ground to overhead (50/30kg)
5x Ground to overhead (60/35kg)
5x Ground to overhead (70/40kg)
5x Ground to overhead (80/45kg)
5x Ground to overhead (90/50kg)
Row for max calories

ZATERDAG 05-10-2019

CROSSFIT

“DUBZ ‘N DEADS”

FOR TIME:
Double unders
30-30-30-30-30x
Deadlifts (70/50kg)
10-8-6-4-2x reps

GYMNASTICS

Technique: Handstand Walk
Strength: Bar work!