Try out!
NL
EN

Monday

EMOM14
Min 1: 5 Handstand Push Ups (As Heavy As Possible)
Min 2: 5 Deadlifts (AHAP)

Tuesday

12 minute AMRAP
12 toes to bar or v-ups
12 dumbbell bench presses
12 meter double kettlebell front rack lunge 24’s/16’s

Wednesday

For time
9-15-21
Airbike calories
burpee box jump overs 24/20

Thursday

"Martin"
For time, with a partner
2,000-m row
100 bodyweight deadlifts
50 thrusters 42,5/30
1,000-m row
100 hand-release push-ups
50 pull-ups
500-m row
100 sit-ups
100 wall-ball shots 9/6

Friday

***HEAVY DAY***

Power clean or Hang power clean
Every 120 seconds x 3 rounds: 3 power cleans
every 90 seconds x 5 rounds: 2 power cleans
every 60 seconds x 7 rounds: 1 power clean

Saturday

“Maxton”
Wearing a weightvest,
13 rounds for time
8 strict pull ups
26 box step ups 24/20
21 burpees

Sunday

***CATCH UP DAY***

Pick any workout of the week you have not done yet

or

***BODY ARMOUR***

Upper
4 sets
8 tall kneeling landmine push presses each side Tall Kneeling Landmine Push Press
8 explosive landmine rotations

Lower
4 sets
8 single leg landmine deadlifts each side
8-12 landmine jump squats

Midline
4-6 sets
8 v-ups
see next page
12 tuck crunches
16 heel touches
20 BW russian twists

Text us

+31 6 34 13 22 33

[email protected]

Veemkade 1288

1019 CZ Amsterdam

© 2024 Crossfit Vastberadenalgemene voorwaarden & privacyhealth and safety protocolWebsite by KOSMONAUTSSitemap
Close video
Close

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

Close

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.