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 06-11-2023

CROSSFIT

“Prednison Attack”

For Time

3 Rounds Of:

18/15 Cal Row
12 Toes To Bar
9 Double DB Push Presses

Directly Into

3 Rounds Of:

60 Double Unders
12 Double DB Snatches
9 Double DB Squats

 

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

WEIGHTLIFTING (Oosterhout) 

Snatch

Strength & Speed 6/6

STRENGTH CLASS

Deadlift (Oosterhout)

Tempo & Bodybuilding 2/4

Deadlifts (Dongen)

Tempo & Upper 2/4

DINSDAG 07-11-2023

CROSSFIT

“36:2”

A.M.R.A.P in 18 Mintues

3 Wall Walks
6 Deadlifts
9 Burpees Over Barbell
3 Cleans
6 Handstand Push Ups
9 Reversed Burpees

220/155lbs 100/70kg

WEIGHTLIFTING (Oosterhout) 

Clean & Jerk

Strength & Speed 6/6

STRENGTH CLASS (Oosterhout) 

Squats

Tempo & Bodybuilding 2/4

ENDURANCE (Oosterhout)

“What The Cardio”

E.4M.O.4M x 40 Minutes

1 1000m/800m Row
2 Max Burpee Pull Ups
3 50/40 cal Echo Bike
4 Max Rope Climbs
5 Rest

WOENSDAG 08-11-2023

CROSSFIT

“Setback”

Every 3:00 on the 5:00 x 4 Rounds

60 Double Unders
20 Lunges
10 Double KB Cleans
Max Meters Filly Carry

2 x 20/16 kg

STRENGTH CLASS (Dongen)

Squats

Tempo & Upper 2/4

WEIGHTLIFTING (Oosterhout)

Snatch

Strength & Speed 6/6

GYMNASTICS (Oosterhout)

Toes To Bar 7/8

ENDURANCE (Dongen)

“What The Cardio”

E.4M.O.4M x 40 Minutes

1 1000m/800m Row
2 Max Burpee Pull Ups
3 50/40 cal Echo Bike
4 Max Rope Climbs
5 Rest

DONDERDAG 09-11-2023

CROSSFIT

“Burning Lover”

For Time

10-9-8-7-6-5-4-3-2-1
Push Ups
11-12-13-14-15-16-17-18-19-20
Calorie Echobike

WEIGHTLIFTING (Oosterhout)

Clean & Jerk

Strength & Speed 6/6

STRENGTH CLASS (Oosterhout)

Press

Tempo & Bodybuilding 2/4

GYMNASTICS (Dongen)

Toes To Bar 7/8

VRIJDAG 10-11-2023

CROSSFIT

“KB Complex Strength”

Every 2:00 x 8 Rounds

2 KB Deadlifts
2 KB Hike Cleans
2 KB Squats
2 KB Presses

ENDURANCE (O’HOUT)

“Row, Row, Row Your Boat”

On A 40:00 Clock

Row Test (00:00 – 10:00)
2000m

Rest (10:00 – 15:00)

4 Rounds for time (15:00 – 27:00)
500m Row @ Zone 3 HR
10 Box Step Overs with a wall ball

Rest (27:00 – 30:00)

4 Rounds for time (30:00 – 40:00)
500m Row @ Zone 4 HR
5 Box Step Overs with a wall ball

9/6 kg Wall Ball

 

ZATERDAG 11-11-2023

CROSSFIT

“Barbara-Ann”

5 Rounds For Time w/ 3:00 Rest Between Rounds

20 Handstand Push Ups
30 Deadlifts 135/95lbs 60/42,5kg
40 Sit-Ups
50 Double Unders

WEIGHTLIFTING

Clean & Jerk

Strength & Speed 6/6

Deze is een herhaling van de Dinsdag C&J Les.

GYMNASTICS

Toes To Bar 8/8

ENDURANCE (Dongen)

“Death By Endurance”

A.M.R.A.P in 40 Minutes
1 Cal Row/Ski
1 Box Step Up
1 DB Snatch

After each round add
1 Cal Row/Ski
1 Box Step Up
1 DB Snatch

DB: 22.5/16kg 50/35lbs

ZONDAG 12-11-2023

STRENGTH CLASS

Full-body

CROSSFIT

“50/50”

For Time

50 Pull-Ups
50 Push Presses 75/55lbs 35/25kg
50 Burpees
50 Air Squats
50 Wallball Shots 20/14lbs 9/6kg

ENDURANCE (Oosterhout)

“Death By Endurance”

A.M.R.A.P in 40 Minutes
1 Cal Row/Ski
1 Box Step Up
1 DB Snatch

After each round add
1 Cal Row/Ski
1 Box Step Up
1 DB Snatch

DB: 22.5/15kg 50/35lbs