NL
EN

Monday

For time
12-10-8-6-4-2
T2B
Double dumbbell step overs 22.5/15’s

Tuesday

"Lumberjack 20"
For Time
20 Deadlifts 125/85
400 meter Run
20 Kettlebell Swings 32/24
400 meter Run
20 Overhead Squats 52,5/35
400 meter Run
20 Burpees
400 meter Run
20 Chest-to-Bar Pull-Ups
400 meter Run
20 Box Jumps (24/20 in)
400 meter Run
20 Dumbbell Squat Cleans 22,5/15
400 meter Run

Wednesday

FITNESS
For time
30 push press 70/50
30/24 cal bike

PERFORMANCE
For time
30 push jerks 90/60
30/24 cal bike

Thursday

***HEAVY DAY***

FITNESS
Front squat
3x3 every 2:00
3x2 every 1:30
5x1 every 1:00

PERFORMANCE
Power snatch
3x3 every 2:00
3x2 every 1:30
5x1 every 1:00


Friday

10:00 amrap
5 ring dips
10 med ball cleans 9/6
5 burpees

Saturday

*** SKILL DAY***

A:
1 max set kipping or butterfly pull ups
-then-
10x 40% of max set with as minimal rest as possible but with good form

B:
3 x for Max effort
500/400 meter ski
Rest as needed

Sunday

***CATCH UP DAY***

Pick any workout of the week you have not done yet

or

***BODY ARMOR***

UPPER + LOWER
Close grip bench press 6x10
Hip thruster 6x10
Bent over row 6x10

MIDLINE
21-15-9
V-up
Tuck crunches
Hollow rock

Text us

Get in contact with us

We made it possible to start a chat directly on Whatsapp with one of our trainers. This should work on most devices. If the button doesn't work, please text us on : +31(0)6 - 34 13 22 33 . We'll respond ASAP. Thanks!

Start WhatsApp

Get started with the trial

Lets be honest, CrossFit can seem a little bit intimidating at first. But don’t let that stop you from trying it! You will find that we are actually really nice people who like having fun while working out.

Sign-up popup

We use your mobile number to contact you for your first class.