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 10-05-2021

CROSSFIT

“CARRY OUT”

OOG:
3 Rounds For Time Of:
400m Suitcase Carry
75 Double-unders

Rx = 22,5/16kg

ZOOM:
5 Rounds For Time Of:
25 Suitcase Lunges
50 Double-unders

WEIGHTLIFTING

Snatch Focus

DINSDAG 11-05-2021

CROSSFIT

“MURPH PREP 6”

OOG:
For Time:
Buy-in: 800m Run

5 Rounds Of:
10 Pendlay Rows
20 Push-ups
30 Air Squats

Buy-out: 800m Run

Rx = 50% bodyweight

ZOOM:
For Time:
Buy-in: 100 Mountain Climbers
5 Rounds Of:
10 Pendlay Rows
20 Push-ups
30 Air Squats
Buy-out: 100 Mountain Climbers

POWERLIFTING

Squat Focus

WOENSDAG 12-05-2021

CROSSFIT

“KICKSTART”

OOG:
Every 2,5 minute x 8 Rounds Of:
250m Row

ZOOM:
Every 2,5 minute x 8 Rounds Of:
12 Burpees

WEIGHTLIFTING

Jerk Focus

GYMNASTICS

Pull-up Strenght & Core Stability Focus

DONDERDAG 13-05-2021

CROSSFIT

“DEADLINE”

OOG:
4 Rounds For Time Of:
10 Deadlift, 80/55kg
20 Kettlebell Swings, 24/16kg
30 Sit-ups

ZOOM:
4 Rounds For Time Of:
10 Single Leg Deadlift
20 Kettlebell Swings
30 Sit-ups

POWERLIFTING

Deadlift Focus

VRIJDAG 14-05-2021

CROSSFIT

“GOT 5 ON IT”

OOG:
5-Minute AMRAP:
21 Dumbbell Power Snatches, alt.
21 Burpees
21 Cal Row

Rest 3 Minutes

5-Minute AMRAP:
15 Dumbbell Power Snatches, alt.
15 Burpees
15 Cal Row

Rest 3 Minutes

5-Minute AMRAP:
9 Dumbbell Power Snatches, alt.
9 Burpees
9 Cal Row

Rx = 22,5/16kg

ZOOM:
5-Minute AMRAP:
21 Dumbbell Power Snatches, alt.
21 Burpees
21 Lateral Hops

Rest 3 Minutes

5-Minute AMRAP:
15 Dumbbell Power Snatches, alt.
15 Burpees
15 Lateral Hops

Rest 3 Minutes

5-Minute AMRAP:
9 Dumbbell Power Snatches, alt.
9 Burpees
9 Lateral Hops

WEIGHTLIFTING

Snatch Focus

POWERLIFTING

Press Focus

ZATERDAG 15-05-2021

CROSSFIT

“ONLY WAY IS UP”

OOG:
12-Min. AMRAP Of:
10 Box Jumps
5 Handstand Push-ups

ZOOM:
12-Min. AMRAP Of:
10 Jump Squats
5 (Handstand) Push-ups

GYMNASTICS

Handstand Push-up & Hollow/Arch Focus

ZONDAG 16-05-2021

CROSSFIT

“MACHO MAN REMIX”

OOG/ZOOM:
6 Rounds For Time Of:
25 Double-unders
3 Power Cleans
3 Front Squats
3 Push Jerks

Rx = 60/42,5kg