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Vastberaden programming week 12 – 2023

MONDAY

“Oh No Curtis P. “

For time
100 reps of
1 Power Clean
1 Front Rack Lunge, left
1 Front Rack Lunge, right
1 Push Press
42.5/30kg

TUESDAY

4 rounds, each for time
400 meter run
20/15 cal bike
2:00 rest between rounds

WEDNESDAY

For time
50 Toes to bar
50 Push ups
50 wall balls
50 Kettlebell snatches 24/16

THURSDAY

SKILL DAY

“Gwen”
For load
15-12-9
Unbroken Clean & Jerks

FRIDAY

For max repetitions

1:00 rope climbs
1:00 box jump 30/24
1:00 minute row

1:30 rest
1:30 rope climbs
1:30 box jump 30/24
1:30 row for calories

2:00 rest
2:00 rope climbs
2:00 box jump 30/24
2:00 row for calories

SATURDAY

20-40-60-80-100-80-60-40-20
Single dumbbell (22.5/15) box step up to 20/16" box
10-20-30-40-50-40-30-20-10
Weighted Sit ups (22.5/15)

SUNDAY

Catch up day

Or

Body armour

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