Warm-up:
Strength:
power snatch: emom 10min: 1-rep
WOD:
- every 3min x6
- 20 wallballs
- 15 pull ups
Cooldown:
Warm-up:
Strength:
power snatch: emom 10min: 1-rep
WOD:
Cooldown:
Date:
10-11-2025
Time:
07:15 tot 08:15
Warm-up:
Strength:
power snatch: emom 10min: 1-rep
WOD:
Cooldown:
Date:
10-11-2025
Time:
09:15 tot 10:15
Date:
10-11-2025
Time:
10:30 tot 11:45
Warm-up:
Strength:
power snatch: emom 10min: 1-rep
WOD:
Cooldown:
Date:
10-11-2025
Time:
12:00 tot 13:00
Date:
10-11-2025
Time:
13:15 tot 15:15
Warm-up:
Strength:
power snatch: emom 10min: 1-rep
WOD:
Cooldown:
Date:
10-11-2025
Time:
15:30 tot 16:30
Warm-up:
Strength:
power snatch: emom 10min: 1-rep
WOD:
Cooldown:
Date:
10-11-2025
Time:
16:30 tot 17:30
Warm-up:
Strength:
power snatch: emom 10min: 1-rep
WOD:
Cooldown:
Date:
10-11-2025
Time:
17:30 tot 18:30
Warm-up:
Strength:
power snatch: emom 10min: 1-rep
WOD:
Cooldown:
Date:
10-11-2025
Time:
18:30 tot 19:30
Warm-up:
Let's talk about:
hydration and training
Skill:
wallball, power snatch, jumping pull up
WOD:
Cooldown:
Date:
10-11-2025
Time:
19:30 tot 20:15
Warm-up:
Strength:
power snatch: emom 10min: 1-rep
WOD:
Cooldown:
Date:
10-11-2025
Time:
20:30 tot 21:30
Date:
10-11-2025
Time:
tot
Warm-up:
Strength:
emom 7min: ring dips
WOD:
Cooldown:
Date:
11-11-2025
Time:
07:15 tot 08:15
Warm-up:
Let's talk about:
recovery strategies
Skill:
hang power clean, push press, lunges
WOD:
Cooldown:
Date:
11-11-2025
Time:
08:15 tot 09:00
Warm-up:
Strength:
emom 7min: ring dips
WOD:
Cooldown:
Date:
11-11-2025
Time:
09:15 tot 10:15
Date:
11-11-2025
Time:
10:30 tot 11:45
Warm-up:
Strength:
emom 7min: ring dips
WOD:
Cooldown:
Date:
11-11-2025
Time:
12:00 tot 13:00
Warm-up:
Let's talk about:
recovery strategies
Skill:
hang power clean, push press, lunges
WOD:
Cooldown:
Date:
11-11-2025
Time:
16:30 tot 17:15
Warm-up:
Strength:
emom 7min: ring dips
WOD:
Cooldown:
Date:
11-11-2025
Time:
17:30 tot 18:30
Warm-up:
Strength:
emom 7min: ring dips
WOD:
Cooldown:
Date:
11-11-2025
Time:
18:30 tot 19:30
Warm-up:
Strength:
emom 7min: ring dips
WOD:
Cooldown:
Date:
11-11-2025
Time:
19:30 tot 20:30
Warm-up:
Strength:
emom 7min: ring dips
WOD:
Cooldown:
Date:
11-11-2025
Time:
20:30 tot 21:30
Date:
11-11-2025
Time:
tot
Warm-up:
Strength:
deadlift: emom 10min: 3 reps
WOD:
Cooldown:
Date:
12-11-2025
Time:
07:15 tot 08:15
Warm-up:
Strength:
deadlift: emom 10min: 3 reps
WOD:
Cooldown:
Date:
12-11-2025
Time:
09:15 tot 10:15
Date:
12-11-2025
Time:
10:30 tot 11:45
Warm-up:
Strength:
deadlift: emom 10min: 3 reps
WOD:
Cooldown:
Date:
12-11-2025
Time:
12:00 tot 13:00
Date:
12-11-2025
Time:
13:15 tot 15:15
Warm-up:
Strength:
deadlift: emom 10min: 3 reps
WOD:
Cooldown:
Date:
12-11-2025
Time:
15:30 tot 16:30
Warm-up:
Strength:
deadlift: emom 10min: 3 reps
WOD:
Cooldown:
Date:
12-11-2025
Time:
16:30 tot 17:30
Warm-up:
Let's talk about:
CF pyramid
Skill:
burpee box jump over, toes over hip swing
WOD:
Cooldown:
Date:
12-11-2025
Time:
17:30 tot 18:15
Warm-up:
Strength:
deadlift: emom 10min: 3 reps
WOD:
Cooldown:
Date:
12-11-2025
Time:
18:30 tot 19:30
Warm-up:
Strength:
deadlift: emom 10min: 3 reps
WOD:
Cooldown:
Date:
12-11-2025
Time:
19:30 tot 20:30
Warm-up:
Strength:
deadlift: emom 10min: 3 reps
WOD:
Cooldown:
Date:
12-11-2025
Time:
20:30 tot 21:30
Date:
12-11-2025
Time:
tot
Warm-up:
WOD:
Cooldown:
Date:
13-11-2025
Time:
07:15 tot 08:15
Warm-up:
Let's talk about:
energy systems
Skill:
dumbbell (db) box step yp, cleans and press, fat rope single under
WOD:
Cooldown:
Date:
13-11-2025
Time:
08:15 tot 09:00
Warm-up:
WOD:
Cooldown:
Date:
13-11-2025
Time:
09:15 tot 10:15
Date:
13-11-2025
Time:
10:30 tot 11:45
Warm-up:
WOD:
Cooldown:
Date:
13-11-2025
Time:
12:00 tot 13:00
Warm-up:
WOD:
Cooldown:
Date:
13-11-2025
Time:
16:30 tot 17:30
Warm-up:
WOD:
Cooldown:
Date:
13-11-2025
Time:
17:30 tot 18:30
Warm-up:
WOD:
Cooldown:
Date:
13-11-2025
Time:
18:30 tot 19:30
Warm-up:
Let's talk about:
energy systems
Skill:
dumbbell (db) box step yp, cleans and press, fat rope single under
WOD:
Cooldown:
Date:
13-11-2025
Time:
19:30 tot 20:15
Warm-up:
WOD:
Cooldown:
Date:
13-11-2025
Time:
20:30 tot 21:30
Date:
13-11-2025
Time:
tot
Warm-up:
Strength:
emom 10min: 1 power clean + 1 split jerk
WOD:
Cooldown:
Date:
14-11-2025
Time:
07:15 tot 08:15
Warm-up:
Strength:
emom 10min: 1 power clean + 1 split jerk
WOD:
Cooldown:
Date:
14-11-2025
Time:
09:15 tot 10:15
Date:
14-11-2025
Time:
10:30 tot 11:45
Warm-up:
Strength:
emom 10min: 1 power clean + 1 split jerk
WOD:
Cooldown:
Date:
14-11-2025
Time:
12:00 tot 13:00
Date:
14-11-2025
Time:
13:15 tot 15:15
Warm-up:
Strength:
emom 10min: 1 power clean + 1 split jerk
WOD:
Cooldown:
Date:
14-11-2025
Time:
15:30 tot 16:30
Warm-up:
Strength:
emom 10min: 1 power clean + 1 split jerk
WOD:
Cooldown:
Date:
14-11-2025
Time:
16:30 tot 17:30
Warm-up:
Strength:
emom 10min: 1 power clean + 1 split jerk
WOD:
Cooldown:
Date:
14-11-2025
Time:
17:30 tot 18:30
Warm-up:
Let's talk about:
scaling movements
Skill:
run, box wallwalk, sandbag to shoulder
WOD:
Cooldown:
Date:
14-11-2025
Time:
18:30 tot 19:15
Warm-up:
Strength:
emom 10min: 1 power clean + 1 split jerk
WOD:
Cooldown:
Date:
14-11-2025
Time:
19:30 tot 20:30
Date:
14-11-2025
Time:
tot
Date:
15-11-2025
Time:
09:15 tot 10:15
Date:
15-11-2025
Time:
10:15 tot 11:15
Date:
15-11-2025
Time:
11:15 tot 12:00
Date:
15-11-2025
Time:
12:15 tot 14:00
Date:
15-11-2025
Time:
tot
Date:
16-11-2025
Time:
09:15 tot 10:15
Date:
16-11-2025
Time:
10:15 tot 11:15
Date:
16-11-2025
Time:
11:15 tot 12:00
Date:
16-11-2025
Time:
12:15 tot 13:15
Date:
16-11-2025
Time:
tot
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