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Vastberaden Programming Week 20/21

Hi guys,

See below for the programming for the upcoming two weeks!

We want to give you the opportunity to descide which wods you would like to do with a group and a coach and which ones you do at home. Any questions? Contact your personal coach!

 

Monday 11 & Tuesday 12

Emom 40

15 Cal bike

15 Medball cleans 9/6 

15 Cal row

15 KBS @ 24/16

 

Wednesday 13 & Thursday 14

For time (Cap = 20)

20-18-16-14-12-10-8-6-4-2

DB push press 

V-ups 

*After every round 20 double unders 

 

Friday 15 & Saturday 16 

12:00 Amrap

3-6-9-12-15….

KB deadlifts 28’s/20’s

Renegade rows  15’s/10’s

 

Sunday 17 & Monday 18

5 Sets 

10 Bulgarian split squats (each)

10 Goblet good morning

1:00 Goblet wall sit 

 

Tuesday 19 & Wednesday 20

Row

30 rounds

:30 work

:30 rest 

 

Thursday 21 & Friday 22

20:00 amrap

10 Cal bike

10 Def. Push ups

10 Pistols / 20 air squat

 

Saturday 23 & Sunday 24

3 Rounds

1:00 KB SDHP 24/16

1:00 KB Push press 24/16

1:00 Sit ups

1:00 Burpees

1:00 KBS 24/16

1:00 rest

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COVID-19 closure

On the 14th of december the government announced we are going back into a nation-wide lockdown for at least five weeks. Of course both team Vastberaden and team Heldhaftig have a plan ready for this scenario. We are committed to do all that we can to get you through the upcoming weeks as fit and flexible as possible! If you have any questions, concerns and/or positive words for the team don't hesitate to reach out to any of our coaches! Stay safe, stay fit, stay home and most of all, Stay Vastberaden!