Bootcamp Training

Warm up: 30’ air squats 30’ shoulder taps 30’ lunges 30’ yoga push ups Skill: Push Ups Pull Ups Death by Plank WOD 1: 21-15-9. 5 min time cap: Pull Ups Squats WOD 2: 21-15-9. 5 min. time cap: Push Ups Mountain Climbers WOD 3: 21-15-9. 5 min. time cap: Sit Ups Burpees WOD 4: … Continued

UTrack Training

Warm up: 3 rounds of: 30′ air squats 30′ shoulder taps 30′ jumping/ clapping 30′ yoga push ups Skill: Double Under Practrice -> progression Tabata with Double UNders WOD: 25 min. AMRAP. Each round add 2 reps 4-6-8.-… Push Ups 4-6-8.-… Jump Squats 4-6-8.-… Burpees 4-6-8.-… Sit-Ups

Double Unders & Push Up Progression

Warm up: 5 Inch worm walk outs 10 shoulder taps 10 Lunge stretches 15 air squats Skill: DU practise-> Progressions withclapping. Then learning the rhythm with jump rope swingsbeside body and keeping elbows close with elastic bands. Next 5 sets of 30’ DU practise30’ rest WOD 1: 12 min EMOM 6 rounds of 8-12 push … Continued

EMOM

Warm up: 3 rounds 10 Burpees 10 Squat reach 10 Scap push ups Skill: 20 Scorpion 20 20 Eagles 20 20 Hollow rock 20 20 Hollow arch 20 1 min. Plank 1 min 3×5 Push ups WOD: 18 min. EMOM – work 40 sec: Pull ups Dips Battle rope Rows Rope climb Box jumps Push … Continued

UTrack Handstands🤸‍♀️

Warm up: 3 min. Double Unders 10 Scap push ups 10 Yoga push ups 5 Normal push ups Skill: Pike push up Handstand hold Handstand Walk WOD:12 Min AMRAP 10 Pike push up 20 Thruster jumps 30 Seated dips Core: 2x TABATA

Outdoor Training

Warm up: –      3 min jump rope progressions to Single Unders 3 round for quality of: 30 single unders 15 shoulder taps 5 burpees Skill: Double unders progression without rope Using bands for during DU Swinging rope beside your body to learn the swing WOD: Every round starts at the sixth minute → 5 rounds … Continued

Skips & Push-Ups

Warm up: 2 Tabata’s with Sphinx To Plank Push-Up/ Planking and Rope Skipping WOD 1: Dead by Push-Up (10 min.), so first minute 2, second 4, 6, 8, …, 20. WOD 2: 20 min. EMOM Hollow Hold Rope skipping Technique towards Double-Unders

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