Programmering lockdown

Programmering 9, 10 en 11 april

 

Vrijdag 9 april

 

  1. CrossFit

    5 rounds for time:

    25 sit-ups
    20 air squats
    15 push ups

    2. Zaktraining

    Warm up:
    – 3k easy run
    – 5 minutes jump rope
    – 3 minutes of shadow boxing / kickboxing

    Workout:
    *In case of the southpaw stand, please switch left & right.
    Alternate the hand you start with but dont switch your feet position. Example round 1: first start the combo with the left hand. After completing start with the right hand. The order of the punches doesnt change.

    Round 1
    Set your timer at 3 minutes. Perform the combo as given below and do two burpees every 30 seconds. Finish with 1-minute rest.
    – Uppercut + Uppercut + Hook + Elbow + Knee

    Round 2
    Set your timer at 3 minutes. Perform the combo as given below and do two burpees every 30 seconds. Finish with 1-minute rest.
    – Uppercut + Uppercut + Hook + Elbow + Knee
    – Footwork
    – Double jab + Middlekick (left or right)+ Cross

    Round 3
    Set your timer at 3 minutes. Perform the combo as given below and do ONE burpee every 15 seconds. Finish with 1-minute rest
    – Hook + Hook + Elbow + Knee
    – Footwork
    – Double Jab + Middlekick (left or right) + Cross + Teep

    Round 4
    Set your timer at 3 minutes. Freestyle (punches, kicks, knees and elbows) and do ONE burpee every 10 seconds.

    Finisher:
    4 sets
    – 40 sec. tug jumps
    – 40 sec. hollow body hold
    – 40 sec. military
    – 40sec. rest

    Optional extra closer:
    – 1k. fast run.
    – 5 minute jump rope

    3. Strongher

    1A 4-3-1 sumo squat x 15 reps
    https://youtu.be/c0YfahWzIDI

    *sidenote: maak het zwaarder met een dumbbell als je er een hebt; https://youtu.be/iJNNGyULd-g

    1B dolphin push-up x 10 reps
    https://youtu.be/qQEUFLwQu4c

    2A band hip hinge abduction x 30 reps
    https://youtu.be/pVjlLMlrA8g

    2B reverse lunge 1 1/2 rep x 15 reps L/R
    https://youtu.be/fgYkq8NZ0Zc

    Herhaal 3-4 keer.

    4. Circuit/Bootcamp

    Warming up:
    3 rondes van
    – 5 jumping jacks
    – 5 walk outs
    – 5 burpees

    Workout:
    3 rondes, steeds je kamer op en neer
    – bear walk
    – duck walk
    – frog leap
    – lunges
    60sec rust tussen de rondes

    Dan nog even spelen; test je max. wall sit. Noteer de tijd en probeer daar over een paar dagen wat boven te komen.

    5. Mobility

    Upper body

    A1: Shoulder joint rotations
    https://youtu.be/HiCnRk1_z5Q

    A2: thoracic extension
    https://youtu.be/xY7AqP7qCpM

    3 sets / 2 minutes rest in between sets

    B1: butchers block
    https://youtu.be/sv3hfROcz0A

    Using the sofa or a chair is the perfect tool to get into this stretch, rest your elbow on the edge of your sofa or chair and begin to move your chest towards the floor.

    B2: Plank to downward dog
    https://youtu.be/o6aPDLFYBZE

    3 sets / 2 minutes rest in between sets

    6. Running

    ipv lopen 4 rondes van:
    12 jumping lunges
    1 minuut plank
    10 single leg glute bridges per kant
    12 push ups (mag ook vanaf je knieën)

    7. Yoga

    For today a one hour flow class with Kim, with lots of sidebands.
    https://www.youtube.com/watch?v=t6JgR7aKj0I

    Namasté!

 

 

Zaterdag 10 april

1. CrossFit

For time:

150 DUs/ 200 singles

50 reverse lunges
50 tricep dips
50 Kb/odd object deadlifts

150DUs/200 singles

2. Zaktraining

Warm up A:
Every movement is 30 seconds.
– Rotate arms forward one by one
– Rotate arms backwards one by one
– Rotate both arms forward at ones
– Rotate both arms backwards at ones
– Rotate upper body from left to right. Make sure the hip turns in and rotate on the ball of the foot.
– Jumping jacks
– Jump front and back with both feet at the same time
– Jump left and right with both feet at the same time
– Knie raises
– High plank

Warm up B:
– Easy 3k run.

Workout :
EMOM (every minute on the minute)
1 minute : Shuttle sprints of 20 meter.
1 minute : Triple Jump
1 minute : Decline Push-ups
1 minute : Shadowbox

Perform this Emom 8 times!

3. Strongher

1A reverse lunge to single leg step-up x 10 L/R
https://youtu.be/BbYtVQTLOiU

1B plank arm plate switches x 10 L/R
https://youtu.be/Fu6GbrmgaQg

*sidenote: bij gebrek aan gewichtsschijfjes; stapeltje boeken!

2A front foot elevated split squat x 15 reps L/R
https://youtu.be/Gu3jbIGwNjI

2B glute bridge w/ abduction x 20 reps
https://youtu.be/LolkilHZbN8

Herhaal 3-4 keer.

4. Circuit/Bootcamp

Warming up:
3 rondes
– 5x zonnegroet
– 5x jumping Jacks
– 5x lunges per been

Workout:
Zet je timer/telefoon op 20 minuten. Probeer zoveel mogelijk rondes te doen van:
– 4 splitsquats per been (op bank of stoel)
– 8 burpees
– 4 pistol squats per been (vanaf de stoel)
– 8 situps

Dan nog even spelen; kijk of je je in- en uitademhaling kan rekken tot 8 tellen. Drie minuten blijven doen.

5. Mobility

Split session

the first two exercises we focus on the shoulders, the second half on the lower body.

A1: Shoulder joint rotations
https://youtu.be/HiCnRk1_z5Q

A2: thoracic extension
https://youtu.be/xY7AqP7qCpM

3 sets / 2 minutes rest in between sets

B1: the ultimate hip flexor stretch
https://youtu.be/4bWQGIm9raw

B2: floor piriformis stretch
https://youtu.be/idJdXbVUjNI

2 sets / no rest. Take your time doing the last two exercises, they longer you are in the stretch the more effective it will.

6. Running

2 x (10 min E – 15 min 10km-tempo – 8 min 5km-tempo) – 5 min uitlopen
*E: easy. Een tempo waarop je nog gemakkelijk een gesprek kunt voeren.

7. Yoga

A very calming yoga practice and a journey trough the 5 elements, earth, water, fire, air and space, with Mareille.
https://www.youtube.com/watch?v=1kiXYRhEUmM
Namasté!

 

 

Zondag 11 februari

 

  1. CrossFit

    For time:

    21-15-9-6-3
    Burpees over object
    Pistols or narrow footed squats

    2. Zaktraining

    Warm up A:
    Do 3 rounds
    Every movement is 30 seconds. Pick up the pace each round.
    Jumping jacks
    Jump front and back with both feet at the same time
    Jump left and right with both feet at the same time
    Knee raises
    Heal raises
    Mountain climbers

    Pyramid workouts for time!

    A: Record your time! Go fast!
    30 triple kicks (15L 15R) +100m run + 1 burpee
    30 triple kicks (15L 15R) + 200m run + 2 burpees
    30 triple kicks (15L 15R) + 300m run + 3 burpees
    30 triple kicks (15L 15R) + 400m run + 4 burpees
    30 triple kicks (15L 15R) + 500m run + 5 burpees
    30 triple kicks (15L 15R) + 600m run + 6 burpees

    B: Perform the pyramid backwards and destroy your previous time! Kill it.
    30 triple kicks (15L 15R) + 600m run + 6 burpees
    30 triple kicks (15L 15R) + 500m run + 5 burpees
    30 triple kicks (15L 15R) + 400m run + 4 burpees
    30 triple kicks (15L 15R) + 300m run + 3 burpees
    30 triple kicks (15L 15R) +200m run + 2 burpees
    30 triple kicks (15L 15R) +100m run + 1 burpee

    3. Strongher

    1A RKC plank x 30 seconden
    https://youtu.be/Ow9G9ddKx48

    *sidenote: probeer je ellebogen naar je knieën te duwen en je billen LAAG!

    1B heel elevated narrow stance goblet squat x 20 reps
    https://youtu.be/JhYb8D4NrFQ

    2A single leg raise abduction x 15 reps L/R
    https://youtu.be/HLIbWxLnScs

    2B banded deadlift x 20 reps
    https://youtu.be/zi7K9xlj09Y

    *sidenote: bandje boven je knieën om het zwaarder te maken; https://youtu.be/G1GXnd4Tmzo

    3A bird dogs x 8 reps L/R
    https://youtu.be/IlHop-URVBQ

    *sidenote: visualiseer een glas met water wat op je rug staat, mag niet omvallen tijdens het strekken van je arm en been – hou veel spanning op je core.

    3B side lying clamshells x 15 reps L/R
    https://youtu.be/qnps7J19Y1c

    4. Circuit/Bootcamp

    Warming up:
    – 10x per arm; Waiter press met boek (alsof je een dienblad omhoog duwt vanaf je schouder, tot je arm gestrekt is)
    – 10x per been chair pistol squats
    – 10x Squat jumps

    Workout:
    6 rondes van
    – 5 tuck jumps (knieën naar borst)
    – 10 pushups
    – 15 air squats
    – 20 situps

    5. Mobility

    Upper body

    A1: Shoulder joint rotations
    https://youtu.be/HiCnRk1_z5Q

    A2: thoracic extension
    https://youtu.be/xY7AqP7qCpM

    3 sets / 2 minutes rest in between sets

    B1: butchers block
    https://youtu.be/sv3hfROcz0A

    Using the sofa or a chair is the perfect tool to get into this stretch, rest your elbow on the edge of your sofa or chair and begin to move your chest towards the floor.

    B2: Plank to downward dog
    https://youtu.be/o6aPDLFYBZE

    3 sets / 2 minutes rest in between sets

    6. Running

    10 km E

    7. Yoga
    For today a one hour flow class with Kim, working towards Astavakrasana, the eight angle pose.
    https://www.youtube.com/watch?v=t6JgR7aKj0I
    Namasté!