Sun 22 Mar

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 set depending in your lvl by scrolling though the different weeks, take 60′ to 120′ secs rest between sets )

Next 3 round for time of: (Take 3 min rest in between rounds, 3 rounds in Total)

  • 21 air squats
  • 18 lunges (per side)
  • 15 chair dibs
  • 12 burpees
  • 3 minutes rest

Core: TABATA, 4 rounds of: (Use the Tabata songs on Spotify)

  • 20 sec. Side Plank, 10 sec. rest (alternate the side plank left and right ( 2 times left, 2 times right))
  • 20 sec. Heel Touches, 10 sec. rest
WOD
Fri 20 Mar

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 ceiling :’)

WOD: EMOM 30 min.

  • Min. 1: 8-12 Jump Overs (knee/ shin height) (Use an (imaginary) stick)
  • Min. 2: 8-12 Bent Over Reverse Flys (Use beer crates, or something else heavy)
  • Min. 3: 30 sec. Front Leaning Rest (/ Elbow Plank)
WOD
Thu 19 Mar

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 80 scaled)
  • 75 Burpees (or 60 scaled)
  • 50 Mountain Climbers (Right, Left is one rep) (or 40 scaled)
  • 25 V-Ups (or 20 tuck-ups, or 20 Sit-Ups)

Cool down: nice easy walk

WOD
Wed 18 Mar

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 heavy books or a dumb/ kettle bell if you have one)
  • 6 inch worms
  • 10 calf raises

WOD: Every 3:00 min. x 8 rounds (scaling see YouTube: 6 sets, 8 lunges)

  • 200 m run
  • 12 jumping lunges (try to get high up)

Cool down: have a nice easy walk

WOD
Wed 18 Mar

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
WOD
Tue 17 Mar

Sit-Up Cindy @ Home

YouTube

Warming up:

  • 4:00 min. run outside or standing at your place at home
    3 sets of:
  • 20 sec. Samson Stretch (each leg)
  • 20 sec. Cobra

WOD 1: 8 min. EMOM:

  • 20 sec. active squat hold position
  • 8 Shoulder Touches
  • 20 sec. table top hold
  • 8 reverse lunges (in total)

WOD 2: 20 min. AMRAP. (For scaling see YouTube)

  • 5 Sit-Ups
  • 10 Push-Ups
  • 15 Air Squats

Cool Down: 4 min. easy walk

WOD
Sun 15 Mar

Home Workout Inspiration from Elwin

Our coach @ElwinterAvest shared some nice Instagram stories with workouts to do at home

WOD
Thu 12 Mar

Squat the CORONA away at home WOD 🦠 (GOFIT-19)

Unfortunately the trainings are cancelled! Here is a nice alternative workout you can do at home:

Music tips: Tabata Playlist & COVID-19 Quarantine Party

Warmup:

  • 2 minutes: walk the stairs of your house.
    3 rounds for quality:
  • 10 shoulder touches
  • 20 lunges (hold in the bottom for 2 sec for a stretch)
    Afterwards walk the stairs again for 2 minutes

WOD 1: Death by: (Go on till failure)

  • Minute 1: 20 sec. wall sit and 1 push up
  • Minute 2: 20 sec. wall sit and 2 push ups
  • Minute 3: 20 sec. wall sit and 3 push ups

WOD 2 GOFIT-19 (19 min. AMRAP):

  • 19 squats
  • 19 sit ups
  • 19 lunges (per side)

WOD 3 Tabata 4 rounds:

  • 20 dead bugs
  • 10 sec. rest
  • 20 heel touches
  • 10 sec. rest

WOD
Wed 11 Mar

Push Presses

Warming up: 2 rounds of:

  • 2 min. row/ bike/ ski
  • 5 push-ups
  • 10 squats
  • 10-15 sec. active hang

Practice: Push Presses 5×5 reps

WOD: 21 – 15 – 9

  • Kettle Bell Swings
  • Box jumps
  • Goblet Squats
  • Toes to Bar

WOD
Mon 09 Mar

Monday WOD-Day

Warming up: 3 rounds of:

  • 1 min. Row/ Ski/ Bike
  • 30 s. Stretches (x2, for each side)
  • 3-6 Strict Pull-Ups
  • 7 Wall Balls

WOD: 30 min. Buddy AMRAP

  • Person 1: 50 cal. Row/ Ski/ Air Bike
  • Person 2:
  • 5 Deadlifts
  • 5 Front Squats
  • 5 Shoulder to Overhead Presses
WOD
Thu 05 Mar

Thursday Training

Warm up: to the other side

  • Squats
  • Inch Worms
  • Crab Walk
  • Lunges
    3 rounds of:
  • 4 Burpees
  • 4 Push Ups
  • 8 Air Squats
  • 8 Lunges

WOD 1: 4x in 2 min:

  • 30 sec. plank
  • 12 over head squats
  • 12 Push Ups

WOD 2: 10 min AMRAP, you go I go:

  • 5 clean and jerks
  • 10 lunges
  • 15 Sit Ups
WOD
Wed 04 Mar

Technique day

Practice:

  • 6×6 bench presses
  • 3+3 Pistol progression

More practice:

  • Bearwalk
  • Hand Stand walk around box
  • Hand Stand hold with partner
  • Hand Stand walk
  • Bar row
  • Seated Rope climb
  • Rope Pull Up
  • Full Rope Climb
WOD
Mon 02 Mar

Power Cleans

Warm up: 2 rounds of

  • 1 min. row/ run/ bike
  • 10 american ketlle bell swings
  • 10 reverse lunge
  • 3-6 chin ups

Strength practice: Power Clean complex

  • 1 Hang Power Clean
  • 1 Power clean

WOD: 12 min. AMRAP with partners

  • Box jumps
  • Dumbbell High Pull Cleans
WOD
Thu 27 Feb

Thursday Training

WOD 1: 14 min. EMOM

  • 1: 6-10 Push Ups
  • 2: 10-12 Lunges (10,15,20 kg)

WOD 2: Partner WOD – 2.5 min AMRAP 4 times:

  • 8 burpees
  • 8 thrusters
  • Then 2.5 min rest while the other person is doing the exercises

WOD
Wed 26 Feb

Push Jerks

Warm up: 2.5 km run (no that’s a joke)

Practice: Push Jerks & Pull Ups

WOD: 12 min:

  • 2-4-6-8… Hand Stand Push Ups
  • 2-4-6-8… Goblet Squats (with kettle bell)
  • 2-4-6-8… KB swings

WOD
Thu 13 Feb

Thursday Training

WOD 1: 3 min AMRAP

  • 9 high pull cleans
  • 7 thrusters
  • 5 burpees

WOD 2: 3 min AMRAP

  • 9 high pull cleans
  • 7 push presses
  • 5 push ups

WOD 3: 3 min AMRAP

  • 9 high pull cleans
  • 7 rows
  • 5 sumo high pul

WOD 4: 3 min AMRAP

  • 9 high pull cleans
  • 7 front squats
  • 5 lunges

WOD 5: 3 min AMRAP

  • 9 high pull cleans
  • 7 thrusters
  • 5 burpees
WOD
Wed 12 Feb

Deadlifts

Warming up: 3 min. ski/ jump/ row/ bike

Practice: 5×5 reps of (increasing-heavily) Deadlifts

WOD: in groups of 4, for 24 min. – 25 sec. work, 35 sec. switching/ rest:

  • Ski
  • Assault bike
  • Normal bike
  • Row
  • Burpees
  • Jump Rope
  • Push-Ups
WOD
Wed 05 Feb

Open Wednesday Training

Warming up:

  • Inch worm
  • Bear crawl
  • Air-Squats

Practice: 5×5 reps Front Squats

WOD: 3x 60 sec.:

  • Dumbbell Snatch
  • Sit-Ups
  • Goblet Squats (with dumbbell)
  • Push-Ups

WOD
Thu 30 Jan

Thursday Training

WOD 1:

  • 5 min.: 50 overhead lunges with barbell, 30 Sit-Ups then max Sit-Ups/ Double-Unders
  • 5 min.: 40 overhead lunges with barbell and (more) weights, 50 Sit-Ups then max Sit-Ups/ Double-Unders
  • 5 min.: 30 overhead lunges with barbell and (more) weights, 50 Sit-Ups then max Sit-Ups/ Double-Unders

WOD 2 – 12 min. EMOM:

  • 12 overhead lunges with weights
  • 30% max Push-Ups
  • 30 sec. hollow hold
  • 30% max Push-Ups
WOD
Wed 29 Jan

Strongman workout

WOD, 4 rounds of:

  • 1 min. walk with heavy bag
  • 1 min. slam ball
  • 1 min. farmer’s carry
  • 1 min. sled push
  • 1 min. rope climb
WOD