WORKOUT OF THE DAY

CROSSFIT

“Takeshi’s Castle”

A.M.R.A.P in 5 Minutes x 3 Rounds

Round 1
10 Double Unders
1 Pull-Up
20 Double Unders
2 Pull-Ups
30 Double Unders
3 Pull-Ups
Etc.

Round 2
10 Double Unders
1 Chest 2 Bar Pull-Up
20 Double Unders
2 Chest 2 Bar Pull-Ups
30 Double Unders
3 Chest 2 Bar Pull-Ups
Etc.

Round 3
10 Double Unders
1 Muscle Up
20 Double Unders
2 Muscle Ups
30 Double Unders
3 Muscle Ups
Etc.

WEIGHTLIFTING (Oosterhout) 

Clean & Jerk

STRENGTH CLASS

Squat (Oosterhout)

Deadlift + Upperbody (Dongen)

CROSSFIT

“Rellen met Helen”

3 Rounds For Time

400m Run
21 Gorilla Rows
12 Double KB Cleans

2 x 24/16kg

WEIGHTLIFTING (Oosterhout) 

Snatch

STRENGTH CLASS (Oosterhout) 

Deadlift

CROSSFIT

“Blackout #1”

2 x 90?

STRENGTH CLASS (Dongen)

Squat + Upperbody

WEIGHTLIFTING (Oosterhout)

Clean & Jerk

GYMNASTICS (Oosterhout)

Muscle-Up 5/8

CROSSFIT

“Roadrage”

Every 2:00 on the 3:00 x 9 Rounds

1.
20 Box Jump Overs
Max Distance Handstand Walk

2.
30 V-Ups
Max Ropeclimbs

3.
10 Reversed Burpees
Max Cal Row

WEIGHTLIFTING (Oosterhout)

Snatch

STRENGTH CLASS (Oosterhout)

Press

GYMNASTICS (Dongen)

Muscle-Up 5/8

CROSSFIT

“I Like Big Balls And I Can Not Lie”

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

Buy-In
80/60 Cal Row

A.M.R.AP

10 Wallballs
20 Med Ball Cleans

6/9kg 14/20lbs

CROSSFIT

“Blackout #2”

For Time

WEIGHTLIFTING

Clean & Jerk

GYMNASTICS

Muscle-Up 6/8

STRENGTH CLASS

Full-body

CROSSFIT

“Grocery”

For Time

100 Cal Row
20 Cleans
50 Push Ups
30 DB Snatch
40 DB Box Step Overs
100 Double Unders

BB: 136/95 60/42,5
DB: 50/35 22,5/16kg