ENDURANCE-Hall 4
| 21.08 | Endurance |
| WOD: 8 ROUNDS | |
| – 500/400m Row | |
| – 15 Burpees to tarbet (Pull up bar) | |
| – 12 Alternating DB Snatches @ 1510kg | |
| – 9 V-Ups | |
| 23.08 | Endurance |
| WOD: TEAMS of 3 | |
| 32 min AMRAP | |
| – 1000m SKI ( 1 works – 2 rest – split as you wish) | |
| – 700m Burden Run – 1 team carry Sanbag @ 15/10kg – run together | |
| – 20 Single DB Synchro Thrusters @ 15/10kg ( switch arm after 10 reps) | |
| – 120 Double Unders ( 1 works – 2 rest – split as you wish ) | |
Hyrox – Hall 4
| Di..22.08.23 | Hyrox training |
| w up | |
| 5 rondes met IP 3min | |
| 25m sled pull | |
| brug omhoog | |
| 250m row | |
| 250m vlak | |
| Finisher: 80m burpees for time | |
| Do..24.08.23 | Hyrox training |
| W up | |
| Kracht Hyrox specifiek: | |
| Superset: | |
| 3 x 12 bend over row | |
| 3 x 12 pull ups strict | |
| HYROX WOD: | |
| Emom 20: | |
| 14/10 burpees over Dumbells | |
| 20/16 jumping lunges | |
| 16/12 DB thrusters | |
| Rust | |
U1 FUNDAMENTALS-Back Hall 4
| 21-8-2023 | Fundamental #2 Deadlift & Sit-up |
| 22-08-2023 | Fundamental #3 Front Squat & Overhead squat |
| 23-08-2023 | Fundamental #4 Strict press/ Push press & Push jerk |
| 24-08-2023 | Fundamental #5 Clean & Med ball clean |
| 26-8-2023 | Fundamental #6 Sumo Deadlift High Pull & Box Jumps |
U1 Fit Mom-Back Hall 4
21-8-2023 & 25-8-2023
