12-18 maart

CrossFit week 3/6 ma 12/2/18 di 13/3/18 wo 14/3/18 do 15/3/18 vrij 16/3/18 zat 17/3/18 zon 18/3/18
warming up 3 rounds of
5 strikt burpees
5 tempo airsquats 3/3
10 sec handstand staan muur/
10 handstand taps/
5m handstand walk
barbell only 400m row

3 rounds of
5 jefferson curls
20 SU/ 10 DU/ 5 TU
10 sec handstand staan muur/5 HSPU drop/ 5 kipping HSPU
6 step up 3/3

3 rounds of

7/5 cal assault bike
10 pull ups +
5 thrusters lege bar
5 power clean lege bar

18.4 warming up Team WOD Hero WOD
skill pistol barbell cycling
strength, lifting
en movement
E.M.O.M 7

2-14 per been

snatch

1×30

en

clean & jerk

1×30

@20/20kg

deadlift cycle

20-15-10-10
rest 3:00

strikt press cycle

find a heavy 4
then
4×4 @80%

engine  For time
(12 min cap)100 burpees over the bar
30m handstand walk
2:00 on 1:00 off
6 roundsIsabellthen…gracethen…

Karen

@55/35kg
@9/6kg

for time
(18 min cap)50 cal row
25 TU
50 box jumps over
25 TU
50 HSPUand back
Team 2
you go, i go
20 min AMRAP1)
15 cal assault bike
10 pull ups
1 power clean2)
15 Thrusters
10 T2B
1 power clean@42,5/30kg
@110/80kg
18.4?
accessory na de les

100 50/50
buddy slambal side toss

OLY – adv
ma 18:30-19±30
wo 19:30-20:30
do  17:30-18:30
zat 10:00-11:00
Power snatch 5×3 (across), elke week +2/1 kg
Back squat 3×5 (across), elke sessie +2/1 kg
Max rep pull up x3, meer dan 30 reps over 3 sets = +5, doel is elke sessie 1 rep meer totaal
Power clean 5×3 (across), elke week +1,5/0,5 kg
Strict press 3×5 (across), elke week +1,5/0,5 kg
Week 1: 5×15 m sprint
Week 2: 6×15 m sprint
Week 3: 5×20 m sprint
Week 4: 6×20 m sprint
Week 5: 5×25 m sprint
Week 6: 6×25 m sprint
Snatch 5×3 (across), elke week +1,5/0,5 kg
Back squat 3×5 (across), elke week +2/1 kg
Bench press 3×5 (across), elke week +1,5/0,5 kg
Split jerk 5×3 (across), elke week +1,5/+0,5
Deadlift 1×5, elke week +2/1 kg
Max rep chin up x3, meer dan 30 reps over 3 sets = +5, doel is elke sessie 1 rep meer totaal
OLY – beg
vrij 19:30-20:30
Open geen Oly beg.
Endurance row
ma 19:30-20:30
Standaard warm up
world greatest stretchCatch uitleg
Catch drills4x500m
1 min rest
max min wallsit
curve ball
Endurance run
zat 9:00-10:00
800m progressie
Kids
ma 16:15-17:15 9-11jaar
wo 14:30-15:30 5-8jaar
10 AMRAP

1 min AB/Ski
10 medball squats
12 medball walking lunges

4 Rounds:

30 sec. hollow body hold
30 sec. rust
30 sec. static hang
30 sec. rust

10 AMRAP

1 min AB/Ski
10 medball squats
12 medball walking lunges

4 Rounds:

30 sec. hollow body hold
30 sec. rust
30 sec. static hang
30 sec. rust

Teens
ma 17:30-18:30
vrij 17:30-18:30
zat 11:00-12:00
warm up
Sq Flow Front Rack Swimmers challenge3RM clustersquat clean
thruster50 back rack
thrusters for time
@20-30%
18.4? warm up
Thera band warm up Mike Bell bench press warm upbench pressStrict Lynn 5 rnft Max rep bench press @ bw Max rep strict pull ups/chin ups/pull up trainer
TRX
wo 10:30-11:30
vrij 10:30-11:30
warm up

circuit vorm
hamstring curl 30sec
abductie vanuit plant – feet in 30 sec
hip bridge 30 sec

knee raises explosief – handen in 30 sec
schuine lunges 40 sec

pull around TRX
high rows
facing Ts

core
hollow body

warm up

testing day
max reps unborken TRX row

max reps unbroken chest press

max TRX hold

max TRX pull up positie hold

tabata sq junp

max plank

AMRAP2 TRX crunch

55+
WO 8:30-9:30
vrij 8:30-9:30
foam rollen

warming up

metcon prep

 

15 min AMRAP

10 lunges aan de ringen

10 wallballs

10 lage KB swings

10 box step ups

foam rollen

warming up

metcon prep

 

15 min AMRAP

10 lunges aan de ringen

10 wallballs

10 lage KB swings

10 box step ups

Functioneel  bodybuilding
di 17:30-18:30
Core
2 sets:
Plank x 45 – 60 seconde
Quadruped hip extension x 8 reps
Side plank x 45 – 60 seconde
Half-kneeling anti rotation hold 15 – 20 seconde
Clamshell x8 repsSchouders
2 sets:
Lying Y-handcuffs x 10 reps
Mini band face pull x 10 reps
Mini band pull-aparts x 10 repsKracht
3 sets:
A1. bulgarian split squat x 10 reps
A2. good morning x 10 reps3 sets:
B1. shoulder press x 10 reps
B2. chinese row x 10 reps
B3. rear delt raise x 10 reps
Strong Fit
wo 17:30-18:30
TBA
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