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 09-01-2023

CROSSFIT

“Van Gogh’s Principle”

A.M.R.A.P in 30 Minutes

#1
Burn As Many Calories As Possible

#2
20 Double DB Lunges
15 Sit-Ups
10 Lanes Farmer Carry

50/35lbs 22,5/16kg

Swap Roles After Every Round

Score = Burned Calories

WEIGHTLIFTING (Oosterhout)

Clean Pull + Clean Focus

STRENGTH CLASS (Oosterhout)

Squat Focus

DINSDAG 10-01-2023

CROSSFIT

“Throwdown!”

00:00 – 12:00
Row 1000m Each
+
1RM Snatch

12:00 – 15:00
3 sets each Max Double Unders

Timecap: 15 Minutes

WEIGHTLIFTING (Oosterhout) 

Snatch Deadlift + Hang Snatch Focus

STRENGTH CLASS (Oosterhout) 

Press Focus

WOENSDAG 11-01-2023

CROSSFIT

“Million Dollar Listing”

For Time

50 Alt. DB Cleans
50 Hollow Rocks
40 Kettlebell Swings
40 Sit-Ups
30 Dumbbell Push Press
30 Pull-Ups
20 Kettlebell Snatch
20 Push Ups
10 Kettlebell Turkish Get-Up
5 Muscle-Ups

50/35lbs 22,5/16kg
24/16kg

Timecap: 16 Minutes

WEIGHTLIFTING

Clean Deadlift + Hip Clean Focus

GYMNASTICS (Oosterhout)

Muscle-Ups 3/8

DONDERDAG 12-01-2023

CROSSFIT

“Sandwich”

E.M.O.M x 18 Rounds

1. Bar-Facing Burpees
2. Front Squats
3. Wallball Shots 9/6

95/65lbs 42,5/30kg

WEIGHTLIFTING (Oosterhout)

Power Snatch From Hang + Snatch Balance + Overhead Squat Focus

STRENGTH CLASS (Oosterhout)

Deadlift Focus

GYMNASTICS (Dongen)

Muscle-Up Focus 3/8

VRIJDAG 13-01-2023

CROSSFIT

“SamoYeet!”

20 Rounds I.G.Y.G

15 Deadlifts
10 Handstand Push-Ups
5 Cleans

135/95lbs 60/42,5kg

STRENGTH CLASS (Oosterhout)

Squat Focus

WEIGHTLIFTING (Oosterhout)

Power Jerk + Split Jerk Focus

ZATERDAG 14-01-2023

CROSSFIT

“Triple in 2”

For Time With Buddy

3000m Row
300 Double Unders
4800m Run (400m Relay)

WEIGHTLIFTING

Snatch Pull + Hang Snatch Focus

GYMNASTICS

Muscle-Ups 4/8

ZONDAG 15-01-2023

CROSSFIT

“Mirror Mirror”

A.M.R.A.P in 25 Minutes

10 Sync Toes To bar
15 Box Jumps 24/20″
20 Buddy Deadlifts 140/100kg

STRENGTH CLASS

Full Body Focus