Jump Jump

The upcoming weeks for the trainings at the UT, we will practice Double Unders! Therefore you need to buy your own jumping rope if you haven’t already.

Corona (COVID-19) Update

As a sporting association we also are affected by the Corona measures taken by the Dutch government and the UT. Here below we will update the most important things for the association

Jump Jump

Warm up: Double Unders practice Practice: Double Unders Push-Ups WOD: 12 min. AMRAP 10 Push-Ups 15 Lunges 20 Double Unders (or 10 Double Unders & 10 Single Unders or 80 Single Unders)

Murph

Warming up: Mountain Climbers Air Squats Murph (within 50 min.): (split the exercises in between however you want) 1 mile (1.6 km) run 100 Sit-Ups (instead of Pull-Ups officially) 200 Push-Ups 300 Air Squats 1 mile (1.6 km) run

Monday 1.5 m Training Outside 🌞😎✌

Warm up: 3 rounds of 14 Lunges 8 Yoga Push-Ups 8 Squat and reach WOD: 20 min. AMRAP, on every minute 3 Burpees! 5 Push-Ups 10 Sit-Ups 15 Air Squats 2 TABATA’S: Bicycle crunch Left leg forward, right hand forward – Right leg forward, left hand forward Plank Hollow Hold

Steve’s Wednesday Workout

Warming up: 3 sets of: 3 Book Turkish Get Up, Left 6 Hip Hurdles (x2 for each side) 3 Book Turkish Get Up, Right 6 Hip Down Push-Ups 3 rounds for quality: 10 Pause Air Squats (pause 2 sec. at the bottom) 10 Y raises 5 (Surfing) Burpees Workout: 100 Thrusters for time 100 Thrusters … Continued

Steve’s Wednesday Workout

Warm up: 3 rounds of 8 Scorpions 8 Eagles 8 Pass Throughs 2 sets of: 6 Hamstring Bridges 6 Good Mornings 8 1/4 Squat Jumps 8 Scap Push-Up from Elbow Workout: Metcon ‘The Chief’. 5x 3 min. AMRAP : 3 Power Clean 6 Push-Ups 9 Squats Rest 1 minute

CFT Sunday Workout

Warm up: 3 sets: 10 leg swings forward, each side 10 leg swings lateral, each side 10 calf raises 2 sets: 10 m. Running skips10 m. karoake drill5 Y’s, T’s, W’s WOD: 18 min. AMRAP Metcon 400 m. Run @ 70% effort so not to hard10 m. Low bear walk5 – 8 Strict pull ups, … Continued

CFT Friday Workout

Warm up: Full body Cars 2 sets: 4 TGSU, right 20 Sec Split squat, hold right 4 TGSU, Left 20 Sec Split squat hold, Left 10 – 15 Sec Iso Table hold knee 2 CM of the ground WOD: Metcon 4 rounds for time 45 Double unders 3 Turkish get ups, Left 6 Single arm … Continued

Steve’s Wednesday Workout

Warm up – 3 sets : 45 Sec Couch stretch, each  45 Sec Cobra 45 Sec Dragon pos, each side 3 Rounds: 2 Figure 8 jumps, each side 5 Push ups  20 MTN Climbers, total Squat therapy: 5 – 7 minutes 2 Rounds : 10 Skaters 5 No push up burpee Metcon WOD – for time: … Continued

Steve’s Wednesday Workout

Warm up: 5 min. for quality 10 Pass throughs 5 Reach and roll 5 Threading the needle, each side Practice: 3 sets 10 alternatng over the hurdles 8 scap push ups 5 Prisoner Kang squat WOD: Metcon 3 x 5:00 amrap / 2:00 rest 1 Power clean 1 Push press 1 Back squat  1 Push … Continued

Steve’s Core Wednesday Workout

Warm up: 20 Jumpin Jacks 3 rounds: 20 Donkey kicks 5 Spiderman on the spot 20 Bird dog 5 Inch worm WOD: 20 min. AMRAP 30 V-ups 60 Bicycles 30 Weighted sit ups 60 Flutter kicks 30 Toe touches 60 Mountain climbers 30 Jumping jacks

Steve’s no-joke Wednesday Workout

Warm up: Reverse tabata 8 x 10 sec work / 20 Sec rest No push up burpee Jumping jacks 3 sets: 8 – 12 Glute bridges 5 Wall or floor slides 12 Plank arms alternating arm reach WOD: 3 x 4:00 AMRAP / Rest 2:00 12 Swings with a weight 9 Dips 6 Burpees

Another Training

Jesse and Sibren made another training you can do at home: Warm up 2 rounds for quality of: (”= seconds) 30” lunges 30” yoga push ups 30” quats 30” shoulder touches 30” good mornings 30” inch worm walk out Next : 5 push up sets depending on level. (See this website to find an appropriate … Continued

Steve’s Workout (with beer!)

Yay it’s Steve! YouTube Warm up A : 2 sets of: 10 m Side Shuffle 10 m Skipping with arms 10 m Lunge with rotation Warm up B: 2 sets of: 5 Single Leg Figure 8 10 sec. Quick Feet Shuffle 5 Vertical Jumps (Tip: use your hands to prevent you to jumping into the … Continued

Thursday Training

YouTube Warm up: 2 rounds of: 8-10 Wall Slides/ Floor Slides (see the video) 16 Groiners 15 Reach and Rolls Stability: 2 rounds for quality 20 sec. Low Bear Hold 20 sec. Star Plank Hold 20 Bird Dogs 20 sec. Hollow Body WOD – For time: (split however you like) 100 Prisoners Good Mornings (or … Continued

Run – Home WOD

YouTube If you want to measure distances of the streets around your place, you could use Strava: https://www.strava.com/routes/new Warm up: 200 m easy walk then 400 m jogging 2 rounds of: 10 lateral leg swings 10 ankle mobility shifts 3 rounds of: 6 split squats (in the second or third round, you can hold some … Continued

WOD with your Housemates

What else do you have to do in quarantine? WOD 1: 3 rounds of: 50 Air Squats 40 Sit-Ups 30 Lunges (in total) 20 Push-Ups 10 Burpees