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 workouts en Weightlifting, Strength Class en Gymnastics focus van deze week.

MAANDAG 08-01-2024

CROSSFIT

“Maestro”

For Time

3 Rounds Of

30 Double Unders
10 Handstand Push Ups

Into

3 Rounds Of

20/16 Cal Work
10 Double DB Box Step Overs

WEIGHTLIFTING (Oosterhout) 

Snatch

Power & Pulls 2/4

STRENGTH CLASS (Oosterhout)

Press

Volume & Mobility Shoulder 2/4

STRENGTH CLASS (Dongen)

Volume & Mobility + Upper Body

DINSDAG 09-01-2024

CROSSFIT

“A Crossfitter Walks Into A Bar..”

15 Rounds For Time

3 Hang Cleans
2 Front Squats
1 Push Jerk

50/35kg 110/75lbs

WEIGHTLIFTING (Oosterhout)

Snatch

Powers & Pulls (2/4)

STRENGTH CLASS (Oosterhout)

Squat

Volume & Mobility (2/4)

ENDURANCE (Dongen)

“Dumbbell’s Delight: Row ’n Roll”

Every 3:00 x 7 Rounds
500m Row-Erg

Directly Into

A.M.R.A.P in 18 Minutes

50 DB Front Step Lunges
40 DB Snatches
30 cal Row
20 DB Busters
10 DB Overhead Walking Lunges

DB 22,5/15kg

WOENSDAG 10-01-2024

CROSSFIT

“Ball-Boy”

E.M.O.M x 24 Minutes

1. Medball Sit-Ups
2. Wallball Shots
3. Medball Cleans
4. Rest

STRENGTH CLASS (Dongen)

Squat

Lower Body Back Squat (2/4)

WEIGHTLIFTING (Oosterhout)

Snatch

Powers & Pulls (2/4)

GYMNASTICS (Oosterhout)

Handstand Push Up 1/8

ENDURANCE (Dongen)

“Dumbbell’s Delight: Row ’n Roll”

Every 3:00 x 7 Rounds

500m Row-Erg

Directly Into

A.M.R.A.P in 18 Minutes
50 DB Front Step Lunges
40 DB Snatches
30 Cal Row
20 DB Busters
10 DB Overhead Walking Lunges

DB 22,5/15kg

DONDERDAG 11-01-2024

CROSSFIT

“Wishlist”

For Time

30 Deadlifts 60/42,5 135/95lbs
25 Push Ups
20 Pull-Ups
15 Kettlebell Swings 32/24kg
10 Push Jerks 60/42,5 135/95lbs
15 Kettlebell Swings 32/24kg
20 Pull-Ups
25 Push Ups
30 Deadlifts 60/42,5 135/95lbs

WEIGHTLIFTING (Oosterhout)

Clean & Jerk

Powers & Pulls (2/4)

STRENGTH CLASS (Oosterhout)

Deadlift
Volume & Mobility (2/4)

GYMNASTICS

Handstand Push Up 1/8

VRIJDAG 12-01-2024

CROSSFIT

“Aerobics”

A.M.R.A.P in 18 Minutes

00:00 – 09:00
10 Handstand Push Ups
10 V-Ups
10 Box Jump Overs 24/20″

09:00 – 18:00
10 Ring Dips
10 GHD Sit-Ups
10 Double DB Box Step Overs 2 x 22,5/16kg 50/35lbs

ENDURANCE (O’HOUT)

“I & Plate: The Odyssey”

For Time
400m Plate Overhead Walking Lunges

ZATERDAG 13-01-2024

CROSSFIT

“Karen”

For Time

150 Wallball Shots 9/6kg 20/14lbs

WEIGHTLIFTING

Snatch

Powers & Pulls (2/4)

GYMNASTICS

Handstand Push Up 2/8

ENDURANCE (Dongen)

“A Whole New World”

A.M.R.A.P in 40 Minutes

80 Double Unders
60/40 cal Row or Ski
40 KB American Swings
20 Barbell Thrusters

KB 24/16kg
Barbell 42,5/30kg

ZONDAG 14-01-2024

STRENGTH CLASS

Full-body

CROSSFIT

“Tommy Hackenbruck”

For Time w/ Buddy

50-40-30-20-10 Cal Work

Each person does set of calories, Partner rests while other works.

ENDURANCE

“A Whole New World”

A.M.R.A.P in 40 Minutes

80 Double Unders
60/40 Cal Row/Ski
40 KB American Swings
20 Barbell Thrusters

KB 24/16kg
Barbell 42,5/30kg 95/65lbs