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 workouts en Weightlifting, Strength Class en Gymnastics focus van deze week.

MAANDAG 02-01-2023

CROSSFIT

“Open Workout 22.3”

For Time

21 Pull-Ups
42 Double-Unders
21 Thrusters (95/65 lb)
18 Chest-to-Bar Pull-Ups
36 Double-Unders
18 Thrusters (115/75 lb)
15 Bar Muscle-Ups
30 Double-Unders
15 Thrusters (135/85 lb)

Time Cap: 12 Minutes

WEIGHTLIFTING (Oosterhout) (Test Week)

Snatch Focus

STRENGTH CLASS (Oosterhout) (Test Week)

Squat Focus

DINSDAG 03-01-2023

CROSSFIT

“Open Workout 14.3”

A.M.R.A.P in 8 Minutes

10 Deadlifts 135/95lbs 60/42,5kg
15 Box Jumps 24/20inch
15 Deadlifts 185/135 lbs 80/60kg
15 Box Jumps 24/20 inch
20 Deadlifts 225/155 lbs 100/70kg
15 Box Jumps 24/20 inch
25 Deadlifts 275/185 lbs 120/80kg
15 Box Jumps 24/20 inch
30 Deadlifts 315/205 lbs 140/90kg
15 Box Jumps 24/20 inch
35 Deadlifts 365/225 lbs 160/100kg
15 Box Jumps 24/20 inch

WEIGHTLIFTING (Oosterhout) (Test Week)

Clean & Jerk Focus

STRENGTH CLASS (Oosterhout) (Test Week)

Deadlift Focus

WOENSDAG 04-01-2023

CROSSFIT

“Open Workout 15.4”

A.M.R.A.P 8 Minutes

3 Handstand Push-Ups
3 Cleans 185/125lbs 85/55kg
6 Handstand Push-Ups
3 Cleans 185/125lbs 85/55kg
9 Handstand Push-Ups
3 Cleans 185/125 lbs 85/55kg
12 Handstand Push-Ups
6 Cleans 185/125lbs 85/55kg
15 Handstand Push-Ups
6 Cleans 185/125lbs 85/55kg
18 Handstand Push-Ups
6 Cleans 185/125lbs 85/55kg
21 Handstand Push-Ups
9 Cleans 185/125lbs 85/55kg

Etc.,

WEIGHTLIFTING (Test Week)

Snatch Focus

GYMNASTICS (Oosterhout)

Muscle-Ups 1/8

DONDERDAG 05-01-2023

CROSSFIT

“Open Workout 20.2”

A.M.R.A.P in 20 Minutes

4 Double DB Thrusters 2x 50/35lbs 22,5/16kg
6 Toes To Bar
24 Double Unders

WEIGHTLIFTING (Oosterhout) (Test Week)

Clean & Jerk Focus

STRENGTH CLASS (Oosterhout) (Test Week)

Squat Focus

GYMNASTICS (Dongen)

Muscle-Up Focus 1/8

VRIJDAG 06-01-2023

CROSSFIT

“Open Workout 20.1”

10 Rounds For Time

8 Ground-to-Overheads (95/65 lb)
10 Bar-Facing Burpees

Time Cap: 15 minutes

STRENGTH CLASS (Oosterhout) (Test Week)

Press Deadlift Squat Focus

WEIGHTLIFTING (Oosterhout) (Test Week)

Snatch Focus

ZATERDAG 07-01-2023

CROSSFIT

“Open Workout 14.2”

For As Long As Possible

From 0:00-3:00, 2 rounds of:
10 Overhead Squats 95/65 lb 42,5/30kg
10 Chest-to-Bar Pull-Ups

From 3:00-6:00, 2 rounds of:
12 Overhead Squats 95/65lbs 42,5/30kg
12 Chest-to-Bar Pull-Ups

From 6:00-9:00, 2 rounds of:
14 Overhead Squats 95/65lbs 42,5/30kg
14 Chest-to-Bar Pull-Ups

Follow the pattern until you fail to complete both rounds.

WEIGHTLIFTING (Test Week)

Clean & Jerk Focus

GYMNASTICS

Muscle-Ups 2/8

ZONDAG 08-01-2023

CROSSFIT

“Open Workout 21.1”

For Time

1-3-6-9-15-21
Wall Walks
10-30-60-90-150-210
Double Unders

Timecap: 15 Minutes

STRENGTH CLASS

Full Body Focus