Vastberaden programming week 10 – 2023
MONDAY
3 ROUNDS FOR TIME
50/35 cal bike
25 front squats 75/50
TUESDAY
In teams of two:
Fitness
5 rounds for time
10 strict chest to bar pull ups (share)
20 synchronized burpees
30 synchronized abmat sit up
Rx+ sync C2B
Performance:
5 rounds for time
10 bar muscle ups (share)
20 synchronized burpees
30 synchronized abmat sit up
RX+ Sync BMU
WEDNESDAY
“HEAVY DAY
Fitness
Daily max of 1 hang power clean + 2 front squat + 1 push press
Performance
Daily max of hang squat snatch + squat snatch + overhead squat
THURSDAY
“Helen”
3 rounds for time
400 run
21 kb swings
12 pull ups
Rx+ = chest to bar
FRIDAY
SKILL DAY
EMOM24
1: Pistol squats
2: Bike
3: Handstand walk
4: Ski
SATURDAY
“Bowen”
3 rounds for time of:
Run, 800 m
7 Deadlifts, 275/185 lbs
10 Burpee Pull-ups
7/7 Single Arm Kettlebell Thrusters, 53/35 lbs
20 Box Jumps, 24/20 in
SUNDAY
Catch up day
Or
Body armour
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