3. | Mon 29-11
| Tue 30-11
| Wed 01-12 | Thu 02-12
Kort Baan | 4x | | 1x | 60 | 90% | | | 1x | 50 | 90% | | | 1x | 40 | 90% | | | 1x | 30 | 90% | | | 1x | 20 | 90% | p20m sp5' |
| Fri 03-12 | Sat 04-12Kracht Binnen | Ab Roll-outs | 4x10+10kg | Glute-Lift | 3x12x60% pk | Stepup Uitval | 4x5x60% pk | Horz.-Abs-squat | 4x12+15kg | Squat Jump | 4x8x60% | Scissors | 4x16x60% | Hang Power Clean | 5x5x75% | Good morning | 4x8x60% | |
| Sun 05-12 |
1. | Mon 06-12
| Tue 07-12Kort Baan | 2x | | 1x | 180 | 60% | | | 1x | 240 | 55% | | | 1x | 120 | 65% | | | 1x | 240 | 55% | | | 1x | 180 | 60% | p1' sp5' |
Kort Baan | 2x | | 1x | 40'' | 60% | | | 1x | 60'' | 55% | | | 1x | 20'' | 65% | | | 1x | 60'' | 55% | | | 1x | 40'' | 60% | p1' sp5' |
Lang Baan | 2x | | 1x | 300 | 55% | | | 1x | 400 | 50% | | | 1x | 200 | 60% | | | 1x | 400 | 50% | | | 1x | 300 | 55% | p1' sp5 |
Lang Web / Bos | 2x | | 1x | 60'' | 55% | | | 1x | 90'' | 50% | | | 1x | 30'' | 60% | | | 1x | 90'' | 50% | | | 1x | 60'' | 55% | p1' sp5 |
| Wed 08-12 | Thu 09-12
Lang Baan | 2x | | 1x | 300 | 55% | | | 1x | 400 | 50% | | | 1x | 200 | 60% | | | 1x | 400 | 50% | | | 1x | 300 | 55% | p1' sp5 |
| Fri 10-12 | Sat 11-12Kracht Binnen | Rug armen over bal | 4x20 | Glide-and-stretch | 4x8 pk | Glute-Lift | 3x12x60% pk | Dragonfly | 4x6 | StepUp Ins.Oms | 3x5x60% pk | Clean Lunge | 4x8x60% pk | Hip Thrust 1B | 4x8x60% pk | H-Bump | 4x12 +10kg | |
| Sun 12-12 Indoorwedstrijd Senioren U18 U20 en CD junioren |
2. | Mon 13-12 | Tue 14-12
Kort Weg | 1x | | 4x | 60'' | 70% | 1x | | 5x | 40'' | 75% | 1x | | 6x | 20'' | 80% | p1'30, 1'20, 1'40 sp3 |
| Wed 15-12 | Thu 16-12Lang Baan | 1x | | 5x | 90 | 90% | 1x | | 5x | 70 | 90% | 1x | | 5x | 50 | 90% | p1'30 sp6 |
Kort Baan | 1x | | 5x | 60 | 90% | 1x | | 5x | 50 | 90% | 1x | | 5x | 40 | 90% | p1'30 sp6 |
| Fri 17-12 | Sat 18-12Kracht | Planking | 4x45 | Knee-Rest-Hip-Swing | 4x8 pk | Ab Roll-outs | 4x10 +10kg | Rug armen over bal | 4x16 LR | Lunge Swing | 4x8x60% pk | Hip Thrust 1B | 4x8x60% pk | Start Snap | 3x5 pk | Hang Power Clean | 3x5x85% | |
| Sun 19-12 Try Out Games 2021 |
3. | Mon 20-12
| Tue 21-12
Kort Weg | 5x | | 1x | 180 | 65% | | | 1x | 120 | 75% | | | 1x | 60 | 85% | p30'' sp4,5,6,7 |
Lang Baan | 1x | | 3x | 200 | 55% | 1x | | 3x | 160 | 60% | 1x | | 3x | 120 | 65% | p90'' sp6' |
| Wed 22-12 | Thu 23-12
| Fri 24-12 | Sat 25-12
| Sun 26-12KRCG Open indoor-meeting |
1. | Mon 27-12 | Tue 28-12Lang Baan | 4x | | 1x | 300 | 55% | | | 1x | 100 | 75% | | | 1x | 60 | 85% | | | 1x | 30 | 95% | p15'',20m,20m sp6,8,10 |
Lang Weg | 3x | | 1x | 3' | 50% | | | 1x | 30'' | 75% | 3x | | 1x | 2' | 55% | | | 1x | 30'' | 75% | 3x | | 1x | 1' | 60% | | | 1x | 30'' | 75% | p1' sp3' |
| Wed 29-12 | Thu 30-12Lang Baan | 1x | | 1x | 350 | 56% | | | 1x | 300 | 60% | | | 1x | 250 | 64% | 1x | | 1x | 300 | 60% | | | 1x | 250 | 64% | | | 1x | 200 | 68% | 1x | | 1x | 250 | 64% | | | 1x | 200 | 68% | | | 1x | 150 | 72% | p2' sp6'-8' |
Kort Baan | 4x | | 1x | 150 | 75% | | | 1x | 80 | 84% | | | 1x | 60 | 88% | | | 1x | 40 | 92% | p30m/15'' sp6' |
| Fri 31-12
Kracht Binnen | Planking Bosu | 4x60'' +15kg | Legpress 1B | 3x10x60% | Single Leg HyperExtension | 4x8x60% pk | Dragonfly | 4x6 | H-Bump | 4x12 | Stepup Uitval | 3x5x60% pk | Hang Power Clean | 3x5x80% | Hip Thrust | 4x8x70% | |
| Sat 01-01 | Sun 02-01STAX Indoor |