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