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
Get in contact with us
We made it possible to start a chat directly on Whatsapp with one of our trainers. This should work on most devices. If the button doesn't work, please text us on : +31(0)6 - 28 46 72 43 . We'll respond ASAP. Thanks!