Vastberaden programming week 1 – 2023
MONDAY
“FRAN”
21-15-9 for time:
Pull Ups
Thrusters
TUESDAY
HEAVY DAY
5 Rep max
Sumo Deadlift
WEDNESDAY
20:00 AMRAP
20 Double unders
20 Dumbbell snatches 22,5/15
20 Double unders
20 SA DB sumo deadlift high pull
20 Double unders
20 Single DB Box step ups
THURSDAY
Teams of 2
2000m run
20 Rope climbs
40 Synch T2B
FRIDAY
FOR TIME
21-15-9
Ring dips
Overhead squats 45/30
SATURDAY
FOR TIME
50 wallballs 9/6
40 cal ski
30 dumbbell snatches 22,5/15
20 Box jump over 24/20
10 Bar muscle ups
SUNDAY
Catch-up day
Or
Body armour
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