Programming Weightlifting Week 16

17-04-2018 Di

Power jerk

Front squat

 

19-04-2018 Do

Hang snatch onder knie

Oh squat

Advanced:

 

Programming Strength classes Week 16

Monday 16 April 2018

Press 5 x 3 80-85%
Strict chest to bar pull ups 5 x 8 AHAP
Dragon flags 5 x 5

 

Wednesday 18 April 2018

Front squat 5 x 3 85-90%
Kettlebell jerks 3 x 12 AHAP
GHD sit ups 3 x 30

Programming WOD Week 16

16.4.2018 – Monday

Skill development and drills:

3 x 15 bicep curls (AHAP)

WOD:

3 Rounds for time:

30 Slamball over shoulder cleans (70/50kg)

5 Legless rope climbs

40/30 Assault bike calories

 

17.4.2018 – Tuesday

Skill development and drills:

3 x 1min hanging L hold

Toes to bar technique

WOD:

15min AMRAP:

30 Push ups

20 Toes to bar

10 Double KB clean (24/16kg per hand)

 

18.4.2018 – Wednesday

Skill development and drills:

Double and triple under practice

WOD:

10 Rounds for time:

4 Manmakers (22.5/15kg)

50 Double unders

 

19.4.2018 – Thursday

Skill development and drills:

Rowing technique

Ring muscle up practice

3 x 12 Bulgarian ring row

3 x 12 Strict ring dip

WOD:

3 Rounds for time

12 Ring muscle ups

500m row

 

20.4.2018 – Friday

Skill development and drills:

Butterfly pull up practice

WOD:

700m run

75 Wall balls (9/6kg)

75 Pull ups

75 Wall balls (9/6kg)

700m run

 

21.4.2018 – Saturday

 

Skill development and drills:

None, basic warm up only

WOD:

In pairs, 10 rounds for time:

Partner A)

8 Burpees

10m bear crawl

8 Burpees

10m bear crawl

Partner B) Front rack D-ball hold (70/50kg)

Continue until both partners have completed 10 rounds each.

 

22.4.2018 – Sunday

Skill development and drills:

Clean technique and mobility

3 x 10 hang shrug pulls (WOD weight)

3 x 15 Romanian deadlifts (WOD weight)

WOD:

21-15-9

Box jumps (30/24”)

9-6-3

Cleans (Bodyweight)

 

 

Programming Weightlifting Week 15

10-04-2018 Di

Snatch van blok

Snatch Press/ KB row

 

12-04-2018 Do

Hang clean onder knie

Press

Advanced:

 

Programming Strength classes Week 15

Monday 9 April 2018

Front squat 5 x 3 80-85%
Legless rope climbs 1 x 12
Dip 5 x 12 AHAP

 

Wednesday 11 April 2018

Overhead squat 5 x 3 80-85%
Bench press 5 x 5 AHAP
Ring rows 5 x 12 AHAP

Programming WOD Week 15

9.4.2018 – Monday

Skill development and drills:

Ring muscle up technique

WOD:

12min AMRAP:

3 x (1 Ring muscle up + 3 strict ring dips)

12 Deadlifts (110/75kg)

 

10.4.2018 – Tuesday

Skill development and drills:

Rowing technique practice

WOD:

A) 5 x 15m farmer’s walk (AHAP)

B) 4 Rounds for time:

20/15 Calorie row

100m suitcase carry (24/16kg)

 

11.4.2018 – Wednesday

Skill development and drills:

HSPU and chest to bar technique

WOD:

Double tabata:

1st: HSPU

2nd: Thrusters (42.5/30kg)

3rd: Chest to bar pull ups

4th: Overhead squat (42.5/30kg)

 

12.4.2018 – Thursday

Skill development and drills:

Snatch technique and mobility

3 x 12 sots press (empty bar)

3 x 12 back squat (WOD weight)

WOD:

For time:

9-6-3 Snatch (70/47.5kg)

21-15-9 Box jump (30/24”)

400m run

 

13.4.2018 – Friday

Skill development and drills:

3 x 1min hollow hold

3 x 12 side raise (AHAP)

WOD:

20min EMOM:

12 Russian swing (32/24kg) + 6 Burpee over the KB

 

14.4.2018 – Saturday

Skill development and drills:

3 x 20 Russian twists (20/15kg)

WOD:

18min partner AMRAP:

8 Power clean and jerks (100/65kg)

30 Ring rows

 

15.4.2018 – Sunday

Skill development and drills:

3 x 15 inverted row with 3sec pause at top

WOD:

10 Rounds for time:

3 Bar muscle ups

5 Front squats (80/50kg)

 

 

Programming WOD Week 14

3.4.2018 – Tuesday

Skill development and drills:

Kipping pull up technique

WOD:

Every 2min, for 20min:

200m sprint

12 pull ups

 

4.4.2018 – Wednesday

Skill development and drills:

Power snatch cycling and technique

WOD:

3 Rounds for time:

15 Power snatches

30 Back squats

Rx = 50/35kg

 

5.4.2018 – Thursday

Skill development and drills:

Slam ball clean technique

Push press cycling

WOD:

3min AMRAP:

4 Slam ball over shoulder (70/50kg)

4 Push press (60/40kg)

4 Alternating overhead lunges (60/40kg)

1min rest

Repeat 4 times.

 

6.4.2018 – Friday

Skill development and drills:

None

WOD:

5 Rounds for time:

4 Rope climbs OR 2 legless rope climbs

20/15 Cal. assault bike SPRINT

40 Air squats

 

7.4.2018 – Saturday

Skill development and drills:

Double under practice (you know, like you should be doing on your own…)

WOD:

16min AMRAP, in pairs*:

Max effort wall balls (9/6kg)

Max effort double unders

Buddy 1 does wall balls and buddy 2 does double unders. Swap every minute.

 

8.4.2018 – Sunday

Skill development and drills:

Handstand walk technique

WOD:

12min AMRAP:

20 Dumbbell snatches (22.5/15kg)

10m Handstand walk

 

Programming Weightlifting Week 14

03-04-2018 Di

Clean van blok

Romanian  clean deadlifts

 

05-04-2018 Do

Split jerk

Back squat

Advanced:

Programming Strength classes Week 14

Wednesday 4 April 2018

Press 5 x 5 72-77%
Pike compressions 3 x 30
Bicep curls 5 x 12 AHAP

Programming WOD Week 13

26.3.2018 – Monday

Skill development and drills:

Hang clean and jerk cycling

Toes to bar rhythm and technique

WOD:

3 Rounds for time:

15 Hang power clean and jerk (50/32.5kg)

15 Toes to bar

 

27.3.2018 – Tuesday

Skill development and drills:

Rowing technique and sprinting start

WOD:

14min AMRAP:

45 Wall balls (9/6kg)

20/16 Calorie row

10+10 DB Snatch (22.5/15kg)

 

28.3.2018 – Wednesday

Skill development and drills:

Overhead squat mobility and technique

WOD:

“Nancy”

5 Rounds for time:

400m run

15 Overhead squats (42.5/30kg)

 

29.3.2018 – Thursday

Skill development and drills:

Double/triple under practice

Clean technique

WOD:

Joey’s birthday WOD!

For time:

31 Double unders

30 Burpees over the bar

3 Cleans (80/50kg)

19 Calorie bike/row

87 Deadlifts (80/50kg)

 

30.3.2018 – Friday

Skill development and drills:

None

WOD:

In pairs, for time:

20 Rope climbs

80 Box jumps (24/20”)

120 Burpees

160 Assault bike calories

 

31.3.2018 – Saturday

Skill development and drills:

Double and triple under practice

WOD:

30min partner AMRAP:

30 Double unders / 10 Triple unders

15 Kettlebell swings (32/24kg)

 

1.4.2018 – Sunday

WE ARE CLOSED – HAPPY EASTER!

 

Programming Strength Class Week 13

Monday – 26 March 2018

Press 5 x 5 69-74%
Ring row – feet on box 5 x 8+
GHD sit up 3 x 30

Wednesday – 28 March 2018

Front squat 5 x 5 72-77%
Wide grip bench press 5 x 8 AHAP
Narrow grip strict pull up 5 x 8+

Programming Weightlifting Week 13

29 maart

Techniek les

Power clean + 3 jerk (als je clean nog niet kent dan uit rek)

Tempo front squats 4-4-4

Advanced les

Big Thursday

 

Programming Weightlifting Week 12

22 maart

Beginners class

Snatch + oh squat

Super set:

Advanced les

clean

Snatch balance

Romanian Deadlift snatch

Programming Strength Class Week 12

Monday – 19 March 2018

Front squat 5 x 5 69-74%
Dead hang strict CTB pull ups 5 x 8+
L-sit hold 5min

Wednesday – 21 March 2018

Overhead squat 5 x 5 69-74%
Dip 3 x 25+
GHD hip extension 3 x 25+

Programming WOD Week 12

19.3.2018 – Monday

Skill development and drills:

Snatch and rowing technique

WOD:

12min AMRAP:

8 Snatch (65/42.5kg)

14/12 Calorie row

 

20.3.2018 – Tuesday

Skill development and drills:

Pose running and sprinting drills

Rope climb technique

WOD:

4 Rounds for time:

400m run

5 Rope climbs

 

21.3.2018 – Wednesday

Skill development and drills:

Handstand push ups and pistol squat technique

WOD:

20min AMRAP:

5 HSPU

10 Pistol squat

15 Box jumps (24/20”)

 

22.3.2018 – Thursday

Skill development and drills:

Ring MU technique

WOD:

15min AMRAP:

3 x (1 Ring muscle up + 3 ring dips)

20 Alternating KB lunges (32/24kg)

 

23.3.2018 – Friday

Skill development and drills:

Double and triple under practice

Russian swing technique

WOD:

18min AMRAP:

45 Double unders OR 15 triple unders

20 Russian swings (32/24kg)

10 Burpee over the kettlebell

 

24.3.2018 – Saturday

Open 18.5 – Last one!

 

25.3.2018 – Sunday

Skill development and drills:

Bench press technique

WOD:

20min EMOM:

Even: 10 Bench press (65% bodyweight)

Odd: 25/20 calorie assault bike

 

Programming WOD Week 11

12.3.2018 – Monday

Skill development and drills:

Power jerk cycling

Pistol squat technique and mobility

WOD:

16min EMOM:

Even: 10 Pistol squats

Odd: 5 Power jerks (AHAP – unbroken)

 

13.3.2018 – Tuesday

Coach Paul Birthday Wod

Partner Wod: 30 Min AMRAP

43 Wallballs

43 Double unders(each)

43 Burpees over the wallball 24/20

43 Alternating synchronized lunges

43 Push ups

 

14.3.2018 – Wednesday

Skill development and drills:

Ring muscle up practice

WOD:

For time:

700m Run

200 Double unders

50 Burpees

15 Ring muscle ups

 

15.3.2018 – Thursday

Skill development and drills:

Overhead squat mobility and stability

WOD:

14min AMRAP:

20 Deadlifts (60/40kg)

5 Overhead squats (60/40kg)

12/10 Assault bike calories

 

16.3.2018 – Friday

Skill development and drills:

Push press cycling

Man maker technique

WOD:

10min EMOM:

Even: 15 Push press (40/27.5kg)

Odd: 15 Front squat (40/27.5kg)

5min rest

10min EMOM:

Even: 5 Manmakers (22.5/15kg per hand)

Odd: 16 Alternating DB snatches (22.5/15kg)

 

17.3.2018 – Saturday

Open 18.4

 

18.3.2018 – Sunday

Skill development and drills:

Handstand walk

Butterfly pull ups

Toes to bar

WOD:

A) Accumulate 100m handstand walk OR 200 shoulder touches

B) 3 Rounds for time:

15 Pull ups

15 Toes to bar

 

 

 

 

 

Programming Strength Class Week 11

Monday 12 March 2018

Overhead squat 5 x 5 65-70% Tempo 42×1
Barbell pullover 5 x 8 AHAP
Russian twists 3 x 30 15/10kg plate

 

Wednesday 14 March 2018

Press 5 x 5 65-70%
Push press with 3sec pause on lockout 3 x 15 AHAP
Hollow hold 5min

 

Programming Weightlifting Week 11

15 maart

Techniek les

Clean+ front squat

deadlift

Advanced les

Snatch

Front squat

Snatch Pull

Programming Weightlifting Week 10

8 maart

Beginners les

Complex: snatch DL+ snatch pull+ power snatch+ snatch

Superset:

Advanced les

3 x pull 1 x snatch

Jerk uit nek

Super set:

Programming Strength Class Week 10

Monday 5 March 2018

Press 5 x 5 62-67% Tempo 42×1
Weighted superman 3 x 10 with 5sec hold AHAP
GHD sit ups 4 x 20

 

Wednesday 7 March 2018

Front squat 5 x 5 65-70% Tempo 42×1
Push up plus 3 x 25
Strict toes through rings 4 x 10+

Programming WOD Week 10

5.3.2018 – Monday

Skill development and drills:

Push up, dip and handstand hold technique refinement

WOD:

Tabata: push ups

Rest 2:10

Tabata: dip

Rest 2:10

Tabata: handstand hold

 

6.3.2018 – Tuesday

Skill development and drills:

Double and triple under practice

WOD:

3 Rounds for time:

100 Double unders

30 Alternating lunges (70/50kg D-ball)

 

7.3.2018 – Wednesday

Skill development and drills:

None

WOD:

15min AMRAP:

30 Kettlebell swings (24/16kg)

20/15 Assault bike calories SPRINT

 

8.3.2018 – Thursday

Skill development and drills:

Toes to bar technique

WOD:

3 Rounds for time:

400m run

21 Dumbbell thrusters (17.5/10kg per hand)

15 Toes to bar

 

9.3.2018 – Friday

Skill development and drills:

Hang snatch cycling

WOD:

20min AMRAP:

20 Box jump overs (24/20”)

20 Hang power snatch (rising bar)

 

10.3.2018 – Saturday

Open WOD 18.3

 

11.3.2018 – Sunday

Skill development and drills:

Rowing technique

Chest to bar practice

WOD:

5 Rounds for time:

10 Slam ball over shoulder clean (70/50kg)

20 Chest to bar pull ups

30 Calorie row

Programming WOD Week 9

26.2.2018 – Monday

Skill development and drills:

Lower body mobility

WOD:

3 Rounds for time:

50 sit ups

30 back squats (50% bodyweight)

 

27.2.2018 – Tuesday

Skill development and drills:

Push up technique refinement

WOD:

3 Rounds for time:

20 D-ball box step ups (50/35kg)

30 Box jump overs

40 Push ups

 

28.2.2018 – Wednesday

Skill development and drills:

Chest to bar and bar MU technique practice

WOD:

4 Rounds for time:

13 Thrusters (42.5/30kg)

8 Chest to bar pull ups

3 Bar muscle ups

 

01.3.2018 – Thursday

Skill development and drills:

Rope climb technique

WOD:

16min EMOM:

Even: 2 Rope climbs or 1 legless rope climb

Odd: 25/20 Calories assault bike

 

2.3.2018 – Friday

Skill development and drills:

Rowing technique and sprinting start

WOD:

20min AMRAP:

Even 4/6/8 Burpee box jumps (24/20”)

Odd 10-20 Calorie row

 

3.3.2018 – Saturday

WOD:

Open WOD 18.2!

 

4.3.2018 – Sunday

Skill development and drills:

Hang clean cycling

WOD:

5 Rounds for time:

12 Hang power clean (60/40kg)

30 Wall balls (9/6kg)

Programming Strength Class Week 9

Monday 26 February 2018

Front squat 5 x 5 62-67% Tempo 42×1
Dips 3 x 15
Hollow hold 5min

 

Wednesday 28 February 2018

Overhead squat 5 x 5 62-67% Tempo 42×1
Ring dips 3 x 15
Windscreen wipers 3 x 25

 

Programming Weightlifting Week 9

1 maart

Beginners

Complex:  Clean DL+ Clean pull+ power clean+ clean

Super set:

advanced les

3×1 clean pull+ clean

Power snatch

Snatch pull

Programming Strength classes Week 8

Monday 19 February 2018

Overhead squat 5 x 5 60-65% Tempo 2-4×1
KB seesaw press 5 x 8 per arm AHAP
GHD sit ups 3 x 25

 

Wednesday 21 February 2018

Press 5 x 5 60-65% Tempo 4-2×1
Push ups 3 x 25
Hanging L-sit 5min

Programming Weightlifting Week 8

22 February

Techniek les

Front squat + jerk

Advanced les

Power clean + jerk

Clean pull’s

Single leg work (super set)

Programming WOD Week 8

19.2.2018 – Monday

Skill development and drills:

Kipping HSPU

WOD:

5 Rounds for time:

12 Handstand push ups

12 Front squats (55/37.5kg)

 

20.2.2018 – Tuesday

Skill development and drills:

Rope climb efficiency

WOD:

13min AMRAP:

16 Alternating DB Snatch (22.5/15kg)

2 Rope climbs or 1 legless rope climb

8 Burpee box jump overs

 

21.2.2018 – Wednesday

Skill development and drills:

Toes to bar technique

WOD:

For time:

21 Toes to bar

21 Strict press (40/25kg)

15 Toes to bar

15 Strict press (50/35kg)

9 Toes to bar

9 Strict press (60/42.5kg)

 

22.2.2018 – Thursday

Skill development and drills:

Butterfly pull up technique

WOD:

17min AMRAP:

12 Pull ups

12 Dumbbell burpees (22.5/15kg per hand)

24 Double dumbbell overhead walking lunge steps (22.5/15kg per hand)

 

23.2.2018 – Friday

Skill development and drills:

Rowing technique

D-ball clean technique

WOD:

In pairs, for time:

3km row

200 Wall balls (9/6kg)

100 D-ball over shoulder cleans (50/35kg)

 

24.2.2018 – Saturday

OPEN 18.1

 

25.2.2018 – Sunday

Skill development and drills:

Ring MU and double under practice

WOD:

For time:

63-45-27 Double unders

9-6-3 Ring MU

Strength class 12.2.2017

Shoulder press Find 1RM Shoulder press

Find 1RM Bulgarian split squat 2 x 8 per leg AHAP

GHD sit up 3 x 12 BW

Programming WOD Week 7

12.2.2018 – Monday

Skill development and drills:

Ring muscle up technique

WOD:

10 Rounds for time:

1 Rope climbs

3 Ring muscle ups

 

13.2.2018 – Tuesday

Skill development and drills:

Pistol squat mobility

Push press cycling

WOD:

3 Rounds for time:

30 Alternating pistol squats

15 Push presses (65/40kg)

 

14.2.2018 – Wednesday

Skill development and drills:

Clean mobility and technique

WOD:

For time:

20 Burpees

20 Cleans (40/27.5kg)

20 Burpees

15 Cleans (60/40kg)

20 Burpees

10 Cleans (80/52.5kg)

 

15.2.2018 – Thursday

Skill development and drills:

Toes to bar technique

WOD:

12min EMOM:

Even: 8/10/12 Toes to bar

Odd: 6 Alternating D-ball step ups (70/50kg)

 

16.2.2018 – Friday

Skill development and drills:

Rowing technique

Overhead squat mobility and stability

WOD:

4 Rounds for time:

20 Overhead squats (50/35kg)

30 KB Swing (24/16kg)

500m row

 

17.2.2018 – Saturday

Skill development and drills:

Chest to bar practice

DU practice

WOD:

In pairs, 15min AMRAP:

8 Chest to bar pull ups

12 Thrusters (45/30kg)

36 Double unders

 

18.2.2018 – Sunday

Skill development and drills:

Snatch mobility and technique

WOD:

15min AMRAP:

10 Calories assault bike SPRINT

5 Snatches (20/15kg rising bar)

 

Programming Weightlifting Week 7

Techniek les

hang (power) snatch

Snatch DL

Advanced les

3 positie clean

Front squat + jerk

Push press 5×7

Programming Strength classes Week 6

Monday 5 February 2018

Back squat Find 1RM
Bottoms up KB press 2 x 8 per arm AHAP
GHD hip extension 3 x 12 BW

Wednesday 7 February 2018

Deadlift Find 1RM
Strict CTB pull up 2 x 8
Pistol squats 2 x 8 per leg

Programming Weightlifting Week 6

Techniek les

Hang (power)clean

Tempo back squats (tempo 4-1-4)

Advanced les

(power)clean touch en go(barbell cycling) behandelen met de groep

3 positie snatch

Tempo back squats 4-1-4

Programming WOD Week 6

5.2.2018 – Monday

Skill development and drills:

5 x 3 per arm Turkish get up (AHAP)

Bar muscle up technique

WOD:

11min AMRAP:

15/12 Calorie assault bike

15 Kettlebell swings (32/24kg)

3 Bar muscle ups

 

6.2.2018 – Tuesday

Skill development and drills:

Bounce cycle hang clean

WOD:

For max reps:

Hang power clean (50% BW)

Rest 30sec

Wall balls (9/6kg)

Rest 90sec

Repeat 4 times

 

7.2.2018 – Wednesday

Skill development and drills:

Double under practice (like you should be doing on your own!)

WOD:

3 Rounds for time:

20 Alternating dumbbell snatch (22.5/15kg)

75 Double unders

 

8.2.2018 – Thursday

Skill development and drills:

Overhead squat mobility and stability drills

WOD:

10min AMRAP:

4 Slamball over shoulder clean (70/50kg)

6 Overhead squats (70/47.5kg)

 

9.2.2018 – Friday

Skill development and drills:

Burpee efficiency

WOD:

For time:

1-20 Back squat (50% Bodyweight)

20-1 Burpees over the bar

 

10.2.2018 – Saturday

Skill development and drills:

Push up and kipping pull up technique

WOD:

For time, buddy Angie:

150 pull ups

150 push ups

150 sit ups

150 air squats

Timecap 30min

 

11.2.2018 – Sunday

Skill development and drills:

Power snatch cycling

WOD:

12min AMRAP:

15 Deadlifts (50/35kg)

10 Box jumps (24/20”)

5 Power snatch (50/35kg)

Programming WOD Week 5

29.1.2018 – Monday

Skill development and drills:

HSPU and muscle up technique

WOD:

3 Rounds for time:

20 HSPU

10 Ring muscle ups

 

30.1.2018 – Tuesday

Skill development and drills:

Double and triple under practice

WOD:

4 Rounds for time:

30 Alternating dumbbell snatches (22.5/15kg)

30 Box jumps (24/20”)

100 Double unders

 

31.1.2018 – Wednesday

Skill development and drills:

Rowing technique

Overhead squat technique and mobility

WOD:

12min AMRAP:

30 Calorie row

30 Overhead squats (60/42.5kg)

30 Cleans (60/42.5kg)

30 Calories assault bike

 

1.2.2018 – Thursday

Skill development and drills:

Butterfly and kipping chest to bar practice

Double KB swing practice

WOD:

For time:

4 Chest to bar pull ups

8 Double KB swing (24/16kg per hand)

12 Double KB alternating front rack lunges (24/16kg per hand)

8 Chest to bar pull ups

12 Double KB swing (24/16kg per hand)

16 Double KB alternating front rack lunges (24/16kg per hand)

12 Chest to bar pull ups

16 Double KB swing (24/16kg per hand)

20 Double KB alternating front rack lunges (24/16kg per hand)

 

2.2.2018 – Friday

Skill development and drills:

Rowing technique

WOD:

In 20min: Max distance row

3.2.2018 – Saturday

Skill development and drills:

Pistol flexibility and technique

WOD:

In pairs and synchronized, 5 rounds for time:

20 Alternating pistol squats

12 Burpees

 

4.2.2018 – Sunday

Skill development and drills:

Rope climb technique

Double touch toes to bar drill

Power jerk cycling

WOD:

10 Rounds for time:

2 Rope climbs or 1 legless rope climb

4 Power jerk (Bodyweight)

6 Toes to bar

Programming Weightlifting Week 5

Techniek

(power)Snatch touch en go(barbell cycling)

Superset:

Advanced

(power)Snatch touch en go(barbell cycling) behandelen met de groep

Clean met 2 pauze

Single leg work (super set)

Programming Strength classes Week 5

Monday 29 January 2018

Deadlift Find 3RM AHAP
Overhead squat 3 x 6 AHAP
Dball step up 3 x 6 per leg 70/50kg

Wednesday 31 January 2018

Shoulder press Find 3RM AHAP
Weighted pistol squat 3 x 6 per leg AHAP
GHD hip extension 3 x 12 AHAP

Programming Strength classes week 4

Monday 22 January 2018
Shoulder press Find 3RM AHAP
Romanian deadlift 3 x 6 AHAP
Ring pull up to chest 3 x 6

Wednesday 24 January 2018
Back squat Find 3RM AHAP
Toenail transition drill 3 x 10 BW
Static farmer’s hold 6 x 30sec AHAP

Programming WOD week 4

22.1.2018 – Monday

Skill development and drills:

Bar muscle up technique

WOD:

9min AMRAP:

6 Bar muscle ups

12 Box jumps over

Rest 2min

6min AMRAP:

4 Bar muscle ups

8 Box jump overs

Rest 1min

3min AMRAP:

2 Bar muscle ups

4 Box jump overs

23.1.2018 – Tuesday

Skill development and drills:

Hang power clean cycling

WOD:

5 Rounds for time:

20 Hang power cleans (50/35kg)

1min Slamball hold (70/50kg)

24.1.2018 – Wednesday

Skill development and drills:

Rowing technique

Thruster efficiency

WOD:

4 Rounds for time:

15/12 Calorie row

15 Thrusters (45/30kg)

16 Alternating front rack lunges (45/30kg)

25.1.2018 – Thursday

Skill development and drills:

Toes to bar technique and efficiency drills

WOD:

21-15-9

Deadlifts (120/80kg)

Toes to bar

26.1.2018 – Friday

Skill development and drills:

Hang snatch cycling

Breathing drills

WOD:

3 Rounds for max reps/cals:

2min Assault bike calories

2min Wall balls (9/6kg)

2min Hang power snatch (30/20kg)

2min Rest

27.1.2018 – Saturday

Skill development and drills:

Kipping/Butterfly pull up technique

WOD:

In pairs, 3 rounds for time:

21-15-9

Push ups

Pull ups

28.1.2018 – Sunday

Skill development and drills:

Snatch technique and mobility

WOD:

5 Rounds for time:

25/20/15/10/5 Snatches*

15 Burpees

Rx = 40/27.5kg

50/35kg

60/42.5kg

70/50kg

80/57.5kg

Programming Weightlifting week 4

25 januari

Techniek les

Jerk uit nek

Front squats

Advanced:

Snatch + 2 pauze’s

Power clean + push press

Deficit snatch DL

5×3 100%

Programming WOD Week 3

15.1.2018 – Monday

Skill development and drills:

Overhead squat mobility and technique

WOD:

For max reps:

Tabata

Bottom to bottom overhead squat (20/15kg)

Rest 2min

Tabata

Double unders

Rest 2min

Tabata

DB snatch (22.5/15kg)*

*Change hands every round

16.1.2018 – Tuesday

Skill development and drills:

Clean and jerk technique

WOD:

5 Rounds for time:

5 Clean and jerks (70/47.5kg)

6 Alternating back rack lunge (70/47.5kg)

17.1.2018 – Wednesday

Skill development and drills:

Rowing sprint start and technique

WOD:

6 Rounds for time:

250m row

20 Wall balls (9/6kg)

18.1.2018 – Thursday

Skill development and drills:

Pistol squat technique and mobility

WOD:

10min AMRAP:

15/12 Assault bike calories

16 Alternating pistol squats

19.1.2018 – Friday

Skill development and drills:

Kipping pull up technique

Push up technique refinement

WOD:

“Cindy”

20min AMRAP

5 Pull ups

10 Push ups

15 Air squats

20.1.2018 – Saturday

Skill development and drills:

Push press cycling

Ski erg technique

WOD:

In teams of 3, for time:

30 Rope climbs

90 Push press (70/47.5kg)

150 GHD sit up

210 Ski erg calories

21.1.2018 – Sunday

Skill development and drills:

Double under practice and burpee efficiency drills

WOD:

For time:

300 Double unders

200 Russian swings (32/24kg)

100 Burpees

Programming Weightlifting week 3

18 januari

Techniek les: (birthday workout) (19 jan)

De EL*JEFE (bear complex weightlifting style)

Complex:

(squat) clean+ jerk+ backsquat + jerk… find max!!

Advanced:

 

Programming Strength Classes Week 3

Monday 15 January 2018
Back squat Find 3RM AHAP
Legless rope climb 12 x 1 AHAP
Strict HSPU 5 x ME

Wednesday 17 January 2018
Deadlift Find 3RM AHAP
Bench press 3 x 6 AHAP
GHD sit up 6 x 12

Programming WOD Week 2

8.1.2018 – Monday

Skill development and drills:

Kipping pull up progressions

Pistol squat mobility

WOD:

10min AMRAP:

8 Pistol squats

8 Pull ups

9.1.2018 – Tuesday

Skill development and drills:

15min double and triple under practice

WOD:

17min AMRAP:

30 Double unders

10 DB Push presses (22.5/15kg per hand)

8 Alternating DB front rack lunges (22.5/15kg per hand)

10.1.2018 – Wednesday

Skill development and drills:

Build up to 1RM Deadlift

WOD:

For time:

12-1 Deadlifts (150/105kg)

12 Wall balls (9/6kg)

11.1.2018 – Thursday

Skill development and drills:

Snatch mobility and technique

WOD:

8 rounds for time:

11 Hang snatches (45/30kg)

11 Box jump overs

12.1.2018 – Friday

Skill development and drills:

Rowing technique

Thruster mobility

WOD:

For time:

50 Cal. cycle

60 Cal. row

70 Thrusters (40/27.5kg)

80 KB swings (32/24kg)

13.1.2018 – Saturday

Skill development and drills:

General warm up

WOD:

In pairs:

A) 10min to find combined 1RM back squat

B) 10min to find combined 1RM bench press

C) 10min to find combined 1RM power clean

Score is total combined weight of all 3 lifts divided by total bodyweight of the team.

14.1.2018 – Sunday

Skill development and drills:

HSPU, C2B and T2B technique practice

WOD:

3min ME Chest to bar pull ups

3min ME HSPU

3min ME Toes to bar

Rest 3min

2min ME Chest to bar pull ups

2min ME HSPU

2min ME Toes to bar

Rest 2min

1min ME Chest to bar pull ups

1min ME HSPU

1min ME Toes to bar

Programming Weightlifting Week 2

11 january 2018

Techniek les

Power clean+ frontsquat (hold in catchà go straight into fr squat)

ROM DL

Advanced:

Oefenen jerk, letten op voetwerk

Power snatch + oh squat (hold in catchà go straight into fr squat)

Back squat

Programming Strength Classes Week 2

Monday 8 January 2018

Deadlift Find 5RM AHAP
Static barbell lunge 3 x 6 per leg AHAP
Barbell pullover 3 x 6 AHAP

Wednesday 10 January 2018

Shoulder press Find 5RM AHAP
Bicep curl 6 x 12 AHAP
Reverse hyper 6 x 12 Red or thin green elastic

Programming Strength classes week 1

Wednesday 3 January 2018

Back squat Find 5RM AHAP More than last time
Single legged deadlifts 3 x 6 per leg AHAP 3sec down, 1sec pause on floor, fast up
Negative ring muscle up 3 x 6 BW

 

Programming Weightlifting week 1

Thursday 4 January 2018

Techniek class

Snatch balance+ oh squat  (learning getting under the bar, and how to hold it)

Single leg work (super set)

Advanced les

Jerk uit nek ( 2 x split, 2 x Power)

Power clean+ frontsquat (hold in catchà go straight into fr squat)

Clean DL

5×5 90-100%

Programming WOD week 1

2.1.2018 – Tuesday

Skill development and drills:

Snatch mobility and technique

Double and triple under practice

WOD:

14min AMRAP:

4 Snatches (65% BW)

8 Box jumps

25 Double unders

3.1.2018 – Wednesday

Skill development and drills:

Butterfly and kipping chest to bar practice

WOD:

3min AMRAP x 4:

5 Chest to bar pull ups

8 Wall balls (20/14lb)

90sec rest

4.1.2018 – Thursday

Skill development and drills:

Burpee efficiency

WOD:

A) Find 5RM touch and go deadlift

B) For time, 10-1

Deadlift (85% of A)

Burpees over the bar

5.1.2018 – Friday

Skill development and drills:

Rope climb efficiency

WOD:

25min AMRAP:

15/12 Assault bike calories

12 Thrusters (45/30kg)

2 Rope climbs

6.1.2018 – Saturday

Skill development and drills:

Power snatch technique

WOD:

In teams of 3, for time:

6km Row

225 Toes to bar

225 Power snatches (30/20kg)

7.1.2018 – Sunday

Skill development and drills:

Ring muscle up drills

WOD:

12min AMRAP:

3 Ring muscle ups

6 Power clean and jerk (65/45kg)

WOD 31.12.2017

Skill development and drills:

HSPU and rowing technique

WOD:

15min AMRAP:

8 Handstand push ups

15 Calorie row

WOD 30.12.2017

Skill development and drills:

Toes to bar technique

WOD:

In pairs:

5 Rounds for time:

17 Synchronized toes to bar

21 Synchronized box jump overs

WOD 29.12.2017

Skill development and drills:

Double and triple under practice

WOD:

7 Rounds for time:

50 Double unders

30 Front squats (30/20kg)

10 Burpees over the bar

WOD 28.12.2017

Skill development and drills:

10min pull up technique drills

WOD:

For time:

10 Legless rope climbs

30 D-ball over shoulder cleans (70/50kg)

50 Calorie Assault bike

70 Pull ups

Strength Class 27.12.2017

Shoulder press Find 5RM AHAP
Strict ring muscle up 6 x 2 BW
Double KB front squat 3 x 8 AHAP

WOD 27.12.2017

Skill development and drills:

Overhead mobility

WOD:

Every 45sec for 18min:

1 Manmaker

4 Alternating overhead dumbbell lunges

Rx = 22.5/15kg per hand

2e kerstdag/boxing day!

Be welcome to have an awesome WOD and Brunch together!

 

Strength Class 20.12.2017

Deadlift Find 5RM AHAP
GHD sit up 3 x 15+ BW
Strict deficit HSPU 3 x 5 BW

Strength Class 18.12.2017

Back squat Find 5RM AHAP
Bench press 3 x 5 AHAP
Strict chest to bar pull up 3 x 5 AHAP

Strength Class 11.12.2017

Deadlift Find 10RM AHAP
Overhead squat 3 x 5 AHAP
D-ball box step ups 3 x 10 per leg 50/35kg

Strength Class 6.12.2017

Back squat Find 10RM AHAP
Strict ring pull ups 3 x 10 BW
Farmer’s hold 10 x 30sec AHAP

Strength Class 4.12.2017

Shoulder press Find 10RM AHAP
Pistol squat 3 x 10+ per leg BW
Fat bar bent over row 3 x 5 AHAP

WOD 30.11.2017

Skill development and drills:

Basic full body mobility

WOD:

4 Rounds for time:

14 Push press

16 Renegade row

18 Front rack alternating lunge

Rx = 22.5/15kg dumbbell per hand

Strength Class 29.11.2017

Deadlift Find 10RM AHAP
Fat bar overhead alternating lunge 5 x 10 AHAP
Strict ring MU 3 x 3+ BW

WOD 29.11.2017

Skill development and drills:

Pistol and power clean technique

WOD:

15min AMRAP:

5 Power cleans (80/50kg)

12 Pistol squats

 

WOD 28.11.2017

Skill development and drills:

Snatch technique

WOD:

A) Build up to a 1RM snatch

B) 5 Rounds for time:

12 Deadlifts (70/47.5kg)

3 Snatches (70/47.5kg)

Strength Class 27.11.2017

Back squat Find 10RM AHAP
Slam ball over shoulder clean 3 x 1min 70/50kg
Strict handstand push up 3 x 8+ BW

WOD 27.11.2017

Skill development and drills:

Double/triple under practice

WOD:

3 Rounds for time:

40 Wall balls (9/6kg)

40 Russian swings (32/24kg)

80 Double unders

WOD 26.11.2017

Skill development and drills:

Handstands

WOD:

A) 15min handstand walking practice

B) 10min AMRAP:

5 Handstand push ups

10 Burpees

 

WOD 25.11.2017

Skill development and drills:

Pull up and front squat mobility

WOD:

In teams of 3:

Row 5km

Front squat team’s combined bodyweight x 20

Perform 300 pull ups

All team members can work at the same time and work can be divided up in any way you want.

Timecap 35min.

WOD 24.11.2017

Skill development and drills:

Basic squat mobility and soft tissue release

WOD:

For time:

150 Dumbbell thrusters*

EMOM 7 box jumps until all thrusters are completed

Rx = 22.5/15kg per hand

Timecap 30min.

WOD 23.11.2017

Skill development and drills:

Toes to bar and push up technique

Soft tissue release on legs and glutes

WOD:

10 Rounds for time:

12 Push ups

12 Toes to bar

Strength Class 22.11.2017

Shoulder press Find 15RM AHAP
Front squat 3 x 5 AHAP
Ring dip 3 x 8+ BW

WOD 22.11.2017

Skill development and drills:

Bar muscle up technique

WOD:

Every 2min for 20min:

5 Bar muscle ups

Max distance lunge walk

WOD 21.11.2017

Skill development and drills:

Rope climb technique

WOD:

5 Rounds for time:

30 Burpees

20 Dumbbell push press (22.5/15kg)

5 Rope climbs

WOD 20.11.2017

Skill development and drills:

Snatch mobility and technique

WOD:

20min EMOM

1 Snatch (70/47.5kg)

40 Double unders

Strength Class 20.11.2017

Deadlift Find 15RM AHAP
Overhead squat 3 x 5 AHAP
Strict chest to bar pull ups 3 x 8+

WOD 19.11.2017

Skill development and drills:

Chest to bar technique

WOD:

5 Rounds for time:

30 Wall balls

20 Chest to bar pull ups

WOD 18.11.2017

Skill development and drills:

Pistol squat and handstand push up technique

WOD:

5 Rounds for time:

30 Deadlifts (70/50kg)

20 Pistol squats

10 Handstand push ups

WOD 17.11.2017

Skill development and drills:

Hip mobility and goblet squat technique

WOD:

For time:

150/120 Assault bike calories

130 KB swings (32/24kg)

130 Goblet squats (32/24kg)

WOD 16.11.2017

Skill development and drills:

Basic soft tissue release

WOD:

5 Rounds for time:

15 Ring row

30 Box jump overs (24/20”)

WOD 15.11.2017

Skill development and drills:

Clean and jerk technique

WOD:

0-4min: 30 Clean and jerks (50/35kg)

4-8min: 30 Clean and jerks (60/42.5kg)

8-12min: 30 Clean and jerks (70/50kg)

12-16min: Max reps clean and jerk (80/57.5kg)

Strength Class 15.11.2017

Back squat Find 15RM AHAP
Bench press 3 x 5 AHAP
L-sit 1 x 5min Accumulate 5min

20248032_1425699704180994_8336831132797877218_o copy

WOD 14.11.2017

Skill development and drills:

Push up technique

WOD:

30min ladder:*

3,6,9,12…Push up

3,6,9,12…Air squat

*If you own a weight vest, wear it.

Strength Class 13.11.2017

Shoulder press Find 15RM AHAP
Bent over row 3 x 8 AHAP
Strict rope climb 1 x 10 BW

13.11.2017-push-press-strength

WOD 13.11.2017

Skill development and drills:

Power snatch cycling

Ring MU technique

WOD:

3 Rounds for time:

50 Burpees over the bar

30 Power snatches (40/27.5kg)

10 Ring muscle ups

WOD 12.11.2017

Skill development and drills:

Butterfly pull up practice

WOD:

5 Rounds for time:

20 Pull ups

20 Thrusters (42.5/30kg)

WOD 11.11.2017

Skill development and drills:

Clean and jerk technique

WOD:

A) Find 1RM Power clean

B) “Grace”

30 Clean and jerks for time (61/42.5kg)

WOD 11.11.2017 Weather permitting

5km run!

100 burpee penalty if you sign out when the WOD is announced or on the last minute. This is a CrossFit Benchmark! So bring your running shoes!

 

WOD 10.11.2017

Skill development and drills:

Double under practice

Overhead squat mobility

WOD:

30min AMRAP:

100 Double unders

30 Wall balls (20/14lb)

15 Overhead squats (45/30kg)

3 Rope climbs

WOD 9.11.2017

Skill development and drills:

Shoulder mobility

Kip swing to L-sit practice

WOD:

17min AMRAP:

12 Toes to bar

12 Push press (50/35kg)

9.11.2017-toes-to-bar-WOD

WOD 8.11.2017

Skill development and drills:

Snatch mobility and technique

WOD:

15min AMRAP:

3 Snatch (70/47.5kg)

3 Manmakers (22.5/15kg per hand)

21586516_10159315200620111_2536640880982553765_o copy

Strength Class 8.11.2017

Deadlift Find 15RM AHAP
Slam ball carry 3 x max distance 70/50kg
Russian dip 3 x 8+ BW

8.11.2017-deadlift-strength

WOD 7.11.2017

Skill development and drills:

Muscle up technique

Pistol mobility

WOD:

12min AMRAP:

3 Ring muscle ups

6 Pistol squats

9 Burpees

7.11.2017 MU-WOD

Strength Class 6.11.2017

Back squat Find 15RM AHAP
Push press 3 x 5 AHAP
False grip ring pull up 3 x 8+ BW

6.11.2017-back-squat-strength

WOD 6.11.2017

Skill development and drills:

Kipping handstand push up and pull up technique

WOD:

8 Rounds for time:

8 Handstand push ups

8 Chest to bar pull ups

8 Box jump overs

6.11.2017-chest-to-bar-WOD

WOD 5.11.2017

Skill development and drills:

3 x 15 Pseudo planche lean

3 x 15 Pseudo planche push ups

WOD:

10 Rounds for time:

12 Push ups

12 Alternating overhead lunges (45/30kg)

5.11.2017-push-ups

WOD 4.11.2017

Skill development and drills:

Barbell cycling

WOD:

“DT”

5 Rounds for time:

12 Deadlifts

9 Hang power cleans

6 Power jerks

70/47.5kg

4.5.2017-DT-@crossfitu1

WOD 3.11.2017

Skill development and drills:

Ski erg technique

WOD:

3 Rounds for max calories/reps:

1min Ski erg

1min GHD sit ups / V-ups

1min Rowing

1min Alternating dumbbell snatch (22.5/15kg)

1min Assault bike

1min rest

3.11.2017-metcon-friday-WOD

WOD 2.11.2017

Skill development and drills:

5 x 15m broad jump

WOD:

5 Rounds for time:

400m run

60m Farmer’s carry (24/16kg per hand)

2.11.2017-run-WOD

WOD 1.11.2017

Skill development and drills:

Bar muscle up technique

WOD:

10 Rounds for time:

6 Bar muscle ups

10 Thrusters (45/30kg)

1.11.2017-bar-muscle-up-WOD