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 21-10-2024

CROSSFIT

“Missery Business”

A.M.R.A.P. in 12:00

50 Double Unders
15 Kettlebell Swings 24/20kg
10 Box Jump Over 24/20″

WEIGHTLIFTING (Oosterhout) 

Clean & Jerk & Snatch

STRENGTH CLASS (Oosterhout)

Lower Body

STRENGTH CLASS (Dongen)

Strongman

DINSDAG 22-10-2024

CROSSFIT

“Let’s Get Physical”

A.M.R.A.P. in 6:00 x 3 Rounds

1)
5 Handstand Push Ups
10 Toes to Bar

2)
10 Cleans
10 Shoulder to Overhead
42,5/30kg

3)
3 Wall Walks
3 Muscle-Ups

WEIGHTLIFTING (Oosterhout)

Clean & Jerk & Snatch

STRENGTH CLASS (Oosterhout)

Upperbody

ENDURANCE (Oosterhout)

“Meet my Best Friend: Kellan Bell”

For Time

Buy-In
2000m Row-Erg

Into

100 Goblet Squats
80 KB Deadlifts
60 Single Arm KB Push Press
40 American KB Swing
20 KB Front Rack Lunge
10 Burpees over the KB

Buy-Out
2000m Row-Erg

KB 24/16kg

WOENSDAG 23-10-2024

CROSSFIT

“Row Benchmark”

5K Row

STRENGTH CLASS (Oosterhout)

Upperbody

WEIGHTLIFTING (Oosterhout)

Snatch

GYMNASTICS (Oosterhout)

Skill: Muscle-Up
Strength: H.S.P.U. (3/8)

ENDURANCE (Dongen)

“Meet my Best Friend: Kellan Bell”

For Time

Buy-In
2000m Row-Erg

Into

100 Goblet Squats
80 KB Deadlifts
60 Single Arm KB Push Press
40 American KB Swing
20 KB Front Rack Lunge
10 Burpees over the KB

Buy-Out
2000m Row-Erg

KB 24/16kg

DONDERDAG 24-10-2024

CROSSFIT

“Peak Performance”

5 Rounds For Time

12/10 Cal Cardio
8 Double DB Devil’s Press 22,5/16kg
1 Ropeclimb

WEIGHTLIFTING (Oosterhout)

Snatch

STRENGTH CLASS (Oosterhout)

Lowerbody

GYMNASTICS

Skill: Muscle-Up
Strength: H.S.P.U. (3/8)

VRIJDAG 25-10-2024

CROSSFIT

“Ring My Kettlebell”

Every 2:45 x 8 Rounds

Run 200m
5 Double KB Cleans 2 x 24/16kg
5 Double KB Squats 2 x 24/16kg

ENDURANCE

“I Will Jump 500 Miles”

20 Rounds For Time

10/7 Cal Machine of Choice
10m Burpee Broad Jumps
5 Push Presses

42,5/30kg 95/65 lbs

ZATERDAG 26-10-2024

CROSSFIT

“Route 66’er”

Every 6:00 x 6 Rounds

1. 1K Row
2. 800m Run
3. 2k Bike or 2,4k Echobike

WEIGHTLIFTING

Clean & Jerk

GYMNASTICS

Skill: Muscle-Up
Strength: H.S.P.U (4/8)

ENDURANCE (Dongen)

“The WOD You Cannot Do In Oosterhout”

8 Rounds
3:00 ON / 2:00 OFF

1
400m Run
Max Sled Push

2
500m Row-Erg
Max Sandbag Over the Shoulder

3
1000m Bike-Erg
Max Yoke Carry

4
500m Ski-Erg
Max D-Ball Slams

ZONDAG 27-10-2024

STRENGTH CLASS

Full-body

ENDURANCE

“Endurance Benchmark”

For Time

400m Run
500m Row
400m Run
50m Overhead DB walking lunge
400m Run
30 Pull Ups
400m Run
30 Burpees to target (15cm above reach)
400m Run
500m Row
400m Run
50m DB Lunges
400m Run
100m Farmers Carry
400m Run
50 Wall Balls

DB: 22,5 / 15 kg
KB: 2x 24 / 16 kg
Wall Ball: 9 / 6 kg