Vastberaden programming (Home WODs) Week 22

MONDAY 25/5

Beginners

8 RFT

8 Couch push ups

8 Shot guns

Intermediate

10 RFT

10 hand release push ups

10 Shotgun

Experience

10 RFT

10 pike push ups

10 V-ups

TUESDAY 26/5

Beginners

Every minute on the minute for 24 minutes

MIN 1: 8/8 Split squats

MIN 2: 15 Hip bridges

MIN 3: :30 Side plank left

MIN 4: :30 side plank right

Intermediate & Experience

EMOM 24

MIN 1: 8/8 Bulgarian split squats

MIN 2: 10-15 Hipbridge pillow slides

MIN 3: :45 Side plank left

MIN 4: :45 side plank right

WEDNESDAY 27/5

Beginners:

Every minute on the minute for 15 minutes

MIN 1: 10 burpees

MIN 2: 20 High plank shoulder taps

MIN 3: :30 high plank

Intermediate

EMOM 15

MIN 1: 12 Burpees

MIN 2: 3 Wall climbs

MIN 3: :30 hollow hold

Experience

EMOM 15

MIN 1: 15 Burpees

MIN 2: 10m Handstand walk

MIN 3: :45 hollow hold

THURSDAY 28/5

All levels*

“Long Beach”

1 Round:

160 Double Unders

800 Meter Run

40 Burpees

2 Rounds:

80 Double Unders

400 Meter Run

20 Burpees

3 Rounds:

40 Double Unders

200 Meter Run

10 Burpees

*Beginners start at the second part

FRIDAY 29/5

Beginners

For time

50 Couch push ups

50 towel pull ups

Rest 2:00

30 Couch Push ups

30 towel pull ups

Rest 1:00

10 Couch Push ups

10 towel pull ups

Intermediate & Experience

For time

60 push ups

60 towel pull ups

Rest 2:00

40 Push ups

40 towel pull ups

Rest 1:00

20 Push ups

20 towel pull ups

SATURDAY 30/5

Beginners

3 rounds

10 Burpees

20 Couch Push ups

10 Burpees

20 towel pull ups

20 sit ups

Intermediate & experience

3 rounds for time

10 Burpees

30 Push ups

10 Burpees

30 towel pull ups

50 sit ups