WORKOUT OF THE DAY

CROSSFIT

“Monday Cardio”

E.M.O.M x 18 Minutes

1. Calorie Row
2. Burpees (over Rower)
3. Thrusters

65/45lbs 30/20kg

WEIGHTLIFTING (Oosterhout)

Clean & Jerk Focus

STRENGTH CLASS (Oosterhout)

Deadlift Focus

CROSSFIT

“JT Hero Workout”

21-15-9 Reps For Time

Handstand Push-Ups
Ring Dips
Push-Ups

WEIGHTLIFTING (Oosterhout) 

Snatch Pull Focus

STRENGTH CLASS (Oosterhout) 

Press Focus

CROSSFIT

“The Long Road”

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

1000m Row
30 Kettlebell Swings
20 Goblet Squats
1000m Row
20 Kettlebell Snatches
10 Kettlebell Turkish Get-Ups

STRENGTH CLASS (Dongen)

Squats + Upperbody Focus

WEIGHTLIFTING (Oosterhout)

Clean Pull & Clean Focus

GYMNASTICS (Oosterhout)

Muscle-Up Focus 1/8

CROSSFIT

“Victory Lap”

4 Rounds For Time

400m run
20 Box Jumps
10 Chest-to-bar pull-ups

Compare with 15/12/22

WEIGHTLIFTING (Oosterhout)

Low Hang Snatch Focus

STRENGTH CLASS (Oosterhout)

Squat Focus

GYMNASTICS (Dongen)

Muscle-Up Focus 1/8

CROSSFIT

“Cinco De A.M.R.A.P”

Five 3-minute A.M.R.A.P’s

9 Toes to Bar
6 Power Cleans
3 Shoulder to Overhead

1 Minute Rest

135/95lbs 60/42,5kg

STRENGTH CLASS (Oosterhout)

Deadlift Focus

WEIGHTLIFTING (Oosterhout)

Power Clean & Front Squat Focus

CROSSFIT

“Alphalift”

5-5-3-3-2-1 Reps For Load

Overhead Squat

WEIGHTLIFTING

Power Snatch & Overhead Squat Focus

GYMNASTICS

Muscle-Up Focus 2/8

CROSSFIT

“Murph Prep #4 Creator Mode”

600 Reps For Time w/ Buddy

Calorie Work
Pull-Ups
Push Ups
Squats

STRENGTH CLASS

Full Body Focus