Calendar

jul
15
ma
Basic
jul 15 hele dag

Skill: Rope Climb

The coach can create a workout with Rope Climb and add some Gymnastic exercises.

No Metabolic Conditioning or Weightlifting today !

Intermediate
jul 15 hele dag

Skill: Rope Climb

The coach can create a workout with Rope Climb and add some Gymnastic exercises.

No Metabolic Conditioning or Weightlifting today !

jul
16
di
Basic
jul 16 hele dag

Skill: Power Snatch with barbell

The warmup or workout should also include:

  • Run 400m (30/21 cal Air Bike or 500/400m Row if it rains)

The coach can add max 2 Weightlifting or Metabolic Conditioning exercises.

No Gymnastic today !

Intermediate
jul 16 hele dag

Skill: Hang Snatch with barbell

The warmup and workout should also include:

  • Sandbag Run 800m (60/42 cal Air Bike or 1000/800m Row if it rains)

The coach can add Metabolic Conditioning and Weightlifting exercises.

No Gymnastic today !

jul
17
wo
Basic
jul 17 hele dag

Skill: Double Under

The warmup or workout should also include:

  • 1 arm Dumbbell Shoulder Press
  • Jumping Pull-Up

The coach creates a workout with these exercises only.

Intermediate
jul 17 hele dag

Skill: Man Maker

The warmup or workout should also include:

  • Double Under (no Signle Unders !)
  • Strict Pull-Up (no elastic bands allowed !)

The coach can add other exercises if he wants.

If no Double Unders possible –> only accept Double Under attempts (no Single Under alternatives !)

If strict Pull-Ups are impossible –> only accept negative pull-ups or pull-downs with elastic. No pull-ups with elastic)

jul
18
do
Basic
jul 18 hele dag

Personal Record: Row 500m

After that the coach can create a workout with only Metabolic Conditioning exercises.

Intermediate
jul 18 hele dag

Personal Record: Row 2000m

After that, the coach can create a workout with only Metabolic Conditioning exercises.

jul
19
vr
Basic
jul 19 hele dag

Skill: Front Rack Lunge

The warmup or workout should also include:

  • Knee Raises

The coach can add Gymnastic or weightlifting exercises.

No Metabolic Conditioning today !

Intermediate
jul 19 hele dag

Skill: Front Rack Lunge

The warmup or workout should also include:

  • Toes To Bar (No knee raises or knees to chest !)

The coach can add Gymnastic or weightlifting exercises.

No Metabolic Conditioning today !

jul
20
za
Basic
jul 20 hele dag

Skill: Devil Press

The warmup or workout should also include:

  • Single Under
  • Tuck Jump

The coach creates a workout only with these exercises.

Intermediate
jul 20 hele dag

Skill: bench Press

The warmup or workout should also include:

  • Double Under (No Single Unders !)
  • Hanging Knees To Elbows (no knee raises or knees to chest !)

The coach can add other exercises if he wants.

If no Double Unders possible –> only accept Double Under attempts (no Single Under as alternative !)

jul
21
zo
Basic
jul 21 hele dag

Skill: Back Squat

The coach can create a workout with this and other Weightlifting exercises.

No Gymnastic or Metabolic Conditioning today !

Intermediate
jul 21 hele dag

Skill: Back Squat

The first workout should be a Heavy Day modality

After that the coach can create another WOD with other Weightlifting exercises.

No Gymnastic or Metabolic Conditioning today !

jul
22
ma
Basic
jul 22 hele dag

Skill: Push-Up on Rings

The warmup or workout should also include:

  • Sprint 100m (7/5 cal Air Bike or 125/100m Row if it rains)

The coach can add other exercises.

No Weightlifting today !

Intermediate
jul 22 hele dag

Skill: Pull-Up

The warmup or workout should also include:

  • Sprint 100m (7/5 cal Air Bike or 125/100m Row if it rains)

The coach can add other exercises.

No Weightlifting today !

jul
23
di
Basic
jul 23 hele dag

Skill: Pull-Up progression

The warmup or workout should also include:

  • Weighted Sit-Up
  • Row 500m

The coach can only use these exercises.

Intermediate
jul 23 hele dag

Skill: Chest To Bar Pull-Up

The warmup or workout should also include:

  • Front Squat
  • Row 500m

The coach can add exercises.

jul
24
wo
Basic
jul 24 hele dag

The coach can choose a Benchmark but with max 3 exercises.

Intermediate
jul 24 hele dag

Then coach can choose a Benchmark.