ENDURANCE-Hall 4
| 24.04 | Endurance |
| WOD: 5 ROUNDS | |
| – 200m Run | |
| – 15 Burpees | |
| – 200m Run | |
| – 15 Air Squats | |
| – 200m Run | |
| – 15 Push Ups | |
| – 200m Run | |
| – 15 Sit-Ups | |
| 26.04 | Endurance |
| ‘CHRIS KYLE” | |
| 3 ROUNDS: | |
| – 40 KB Swings @24/16kg | |
| – 40 Box Jumps @24/20″ | |
| – 40 Thrusters @35/20kg | |
| – 40 Elevated Push Ups ( 2×20/10kg plates) | |
U1 LITE-Hall 4
| 25.04 | CrossFit Lite |
| KIPPING MOVEMENT PRACTICE | |
| A) 4 Supersets: | |
| – 15 Small – hip/core dominated beat swings | |
| – 15 Hollow Rocks | |
| – 15 Lat Pushdown (elastic+PVC) | |
| B) WOD: 5 ROUNDS | |
| – 10 Pull Ups | |
| – 20m DB Overhead Walking Lunges 1×15/10 kg | |
| – 15 Push Ups | |
| 27.04 | CrossFit Lite |
| CLOSED | Koningsdag: donderdag 27 april 2023 |
| 28.04 | CrossFit Lite |
| WOD: 30 min AMRAP | |
| – 50 Wall Balls @6/4 kg | |
| – 30 Renegade Rows @2×15/10 kg | |
| – 20/15 cal Row | |
| Every 3 min (start at 0-3-6-9-etc) perform 3 INVERTED Burpee 🙂 | |
| 29.04 | CrossFit Lite |
| TEAMS OF 3 | |
| WOD: 27 min AMRAP | |
| BUY IN: 700m team carry sandbag @ | |
| Remaining time: | |
| – 8/6 cal Echo Bike | |
| – 5 Air Squats | |
| – 2 Power Snatch @35/20kg | |
| Switch after each completing full round. | |
Hyrox – Hall 4
| 25.04.23 | Hyrox training |
| A) Bench press 5-5-5-5 | |
| Time cap 15 Min | |
| B) Amrap 25 Min | |
| 20 Russian Kb swings 24/16 kilo | |
| 15 burpees over kb | |
| 10 Kb goblet squats | |
| 200 Meter kb suitcase walk | |
| 27.04.23 | KONINGSDAG GESLOTEN |
| 29.04.23 | Hyrox training |
| TEAMS OF 2 | |
| 40 min AMRAP | |
| BUY IN: 400m team carry sandbag/D ball | |
| Remaining time: | |
| – 8/6 cal Echo Bike | |
| – 20 Air Squats | |
| – 400 meter run (together) | |
| *Switch after each completing full round. | |
U1 FUNDAMENTALS-Back Hall 4
| 24-4-2023 | Fundamental #9 Handstand & Wall walks |
| 26-4-2023 | Fundamental #10 Snatch |
U1 Fit Mom-Back Hall 4
24-4-2023 & 28-04-2023
See, extra information per class, when signing in
