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 09-10-2023

CROSSFIT

“Up & Down, Side to Side, Like a Rollercoaster”

10 Rounds For Time

21 Crossovers
7 Strict Handstand Push Ups
Rest 1:00

WEIGHTLIFTING (Oosterhout) 

Snatch

Strength & Speed 2/4

STRENGTH CLASS

Squats (Oosterhout)

Squat + Upperbody (Dongen)

DINSDAG 10-10-2023

CROSSFIT

“Ten Out Of Ten”

Five Tabatas in 24 minutes

Tabata Cardio
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups

WEIGHTLIFTING (Oosterhout) 

Clean & Jerk

Strength & Speed 2/4

STRENGTH CLASS (Oosterhout) 

Presses

ENDURANCE

“The Phantom Menace”

A.M.R.A.P w/ Triplets in 40 Minutes 

P1:
40/32 Cal Echo Bike
P2 & P3:
A.M.R.A.P
10 KB Russian Swings
10 KB Facing Burpees
30 Air Squats

Switch When P1 Is Done.
32/24kg

WOENSDAG 11-10-2023

CROSSFIT

“Max Out”

E.M.O.M. For As Long As Possible
1 Snatch
1 Clean
1 Deadlift

Start with an empty barbell. Add 10lb/5kg every minute. After failing, move on to the next movement.

STRENGTH CLASS (Dongen)

Deadlift + Upperbody

WEIGHTLIFTING (Oosterhout)

Snatch

Strength & Speed 2/4

GYMNASTICS (Oosterhout)

Handstand Push Up 7/8

ENDURANCE (Dongen)

“The Phantom Menace”

A.M.R.A.P w/ Triplets in 40 Minutes 

P1:
40/32 Cal Echo Bike
P2 & P3:
A.M.R.A.P
10 KB Russian Swings
10 KB Facing Burpees
30 Air Squats

Switch When P1 Is Done.
32/24kg

DONDERDAG 12-10-2023

CROSSFIT

“Thirsty Thursday”

Every 2:30 On A 4:00 Clock x 5 Rounds

30/24 Calorie Row
20 Toes To Bar
Max Alternating Dumbbell Snatches

50/35lbs 22,5/16kg

WEIGHTLIFTING (Oosterhout)

Clean & Jerk

Power & Balance 2/4

STRENGTH CLASS (Oosterhout)

Press

GYMNASTICS (Dongen)

Handstand Push Up 7/8

VRIJDAG 13-10-2023

CROSSFIT

“Bad Luck”

E.M.O.M x 24 Rounds

Minute 1: 15 calorie Row
Minute 2: 15 Burpees
Minute 3: 30 Air Squats

ZATERDAG 14-10-2023

CROSSFIT

“Pure Strength?”

Every 2:30 x 6 Rounds For Load

1 Clean
1 Low Hang Clean
1 Front Squat
1 Split Jerk

WEIGHTLIFTING

Clean & Jerk

Strength & Speed 2/4

GYMNASTICS

Handstand Push Up 8/8

ENDURANCE (Dongen)

“Hang In There”

E.M.O.M x 40 Minutes
1: Cal Row
2: Wall Balls 9/6kg 20/14lbs
3: Burpees To Target
4: Max Dead Hang

ZONDAG 15-10-2023

STRENGTH CLASS

Full-body

CROSSFIT

“Chelsea Benchmark Workout”

E.M.O.M x 30 Minutes

5 Pull Ups
10 Push Ups
15 Air Squats

ENDURANCE (Oosterhout)

“Hang In There”

E.M.O.M x 40 Minutes
1: Cal Row
2: Wall Balls
3: Burpees To Target
4: Max Dead Hang