Calendar

mei
18
za
Intermediate
mei 18 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)

mei
19
zo
Intermediate
mei 19 hele dag

Personal Record: Row 2000m

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

mei
20
ma
Intermediate
mei 20 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 !

mei
21
di
Intermediate
mei 21 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 !)

mei
22
wo
Intermediate
mei 22 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 !

mei
23
do
Intermediate
mei 23 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 !

mei
24
vr
Intermediate
mei 24 hele dag

Skill: Chest To Bar Pull-Up

The warmup or workout should also include:

  • Front Squat
  • Row 500m

The coach can add exercises.

mei
25
za
Intermediate
mei 25 hele dag

Then coach can choose a Benchmark.

mei
26
zo
Intermediate
mei 26 hele dag

Personal Record: Max distance Handstand Walk

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

mei
27
ma
Intermediate
mei 27 hele dag

Skill: Hang Power Clean with barbell

The warmup or workout should also include:

  • Run 400m (30/20 cal Air bike or 500/400m Row if it rains)

The coach can add other Metabolic Conditioning and Weightlifting exercises.

No Gymnastic today !

mei
28
di
Intermediate
mei 28 hele dag

Skill: Snatch Balance

The warmup or workout should include:

  • Burpee Tuck Jump
  • L-sit on rings

The coach can add other exercises.

mei
29
wo
Intermediate
mei 29 hele dag

Personal Record: Perform max unbroken Double Unders

After that the coach can create a workout with Double Unders and other Metabolic Conditioning exercises.

No Weightlifting or Gymnastic today !

mei
30
do
Intermediate
mei 30 hele dag

Skill: Cluster

The warmup or workout should also include:

  • Atomic Push-Up

The coach can add other Weightlifting and Gymnastic exercises.

No Metabolic Conditioning today !

mei
31
vr
Intermediate
mei 31 hele dag

Skill: Thruster

The warmup or workout should include:

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

The coach can add other exercises if he wants.

jun
1
za
Intermediate
jun 1 hele dag

Skill: Squat Clean & Jerk

The first workout should be a Heavy Day modality

The coach can create another workout with Weightlifting exercises.

No Gymnastic or Metabolic Conditioning today !

jun
2
zo
Intermediate
jun 2 hele dag

Skill: L-sit Pull-Up

The warmup or workout should also include:

  • Double Under

The coach can add Metabolic Conditioning or Gymnastic exercises.

No Weightlifting today !

If double Unders are not possible –> ask for Double Under attempts (No Single Unders !)

jun
3
ma
Intermediate
jun 3 hele dag

Skill: Squat Snatch

The warmup or workout should also include:

  • Toes Through Rings
  • Shuttle Run

The coach can add other exercises if he wants.

jun
4
di
Intermediate
jun 4 hele dag

B: Coach can choose Benchmark

jun
5
wo
Intermediate
jun 5 hele dag

Skill: Ring Muscle-Up

The coach can add Gymnastic exercises.

No Metabolic Conditioning or Weightlifting today !

jun
6
do
Intermediate
jun 6 hele dag

Skill: One arm Dumbbell Shoulder Press

The warmup or workout should also include:

  • Battle Rope

The coach can add Metabolic Conditioning or Weightlifting exercises.

No Gymnastic today !