Vastberaden programming (Veemkade) Week 22/23
See below for the programming at the Veemkade location (Vastberaden 1) for the upcoming two weeks!
We want to give you the opportunity to decide which workouts 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 25 & Tuesday 26
For time
Buy in:
100 Double unders
10 rounds
10 Russian kbs 32/24
10 Goblet lunges 32/24
Buy out:
100 Double unders
Wednesday 27 & Thursday 28
For time
Teams of 2
100 Dumbbell man makers 22,5’s/15’s
(1 work, 1 rests)
Friday 29 & Saturday 30
Emom 30
Every 1 min for 30 mins, alternating between:
15/12 Row Calories
15 Burpees
Sunday 31 & Monday 1
For time
100 Def. Push ups
Every minute 5 thrusters 22,5/15’s
(incl 0)
Tuesday 2 & wednesday 3
20:00 amrap
10 Kb sumo deadlift high pulls 24/16 (right)
10 KB sumo deadlift high pulls 24/16 (left)
20 Abmat sit ups
30 Air squats
Thursday 4 & Friday 5
For time
50-40-30-20-10
DB Russian twist 22,5/15
Dumbbell hang clean and jerk 22,5/15
DB Renegade row 22,5/15
Saturday 6 & Sunday 7
Triple 3
3k row
300 Double unders
3 mile run ( 4,8k)