Vastberaden programming week 12
MONDAY
For time
15 Cal ski
30 S2O 42,5/30
15 Cal bike
30 S2O 42,5/30
TUESDAY
PERFORMANCE
500-400-300-200-100 Row
25-20-15-10-5
Double DB snatch 17.5/12.5
*Rest 1:00 after every round
FITNESS
20 minute AMRAP
20/15 Cal bike
20 Goblet lunge steps
20 Russian KB swings
WEDNESDAY
10K RUN
or
10K ROW
THURSDAY
PERFORMANCE
Macho man
1 RM
FITNESS
Sumo deadlift
1 RM
FRIDAY
For time
50 Double unders
10 BMU
50 Double unders
30 C2B
50 Double unders
50 T2B
50 Double unders
70 Sit ups
SATURDAY
“Space Balls”
1-2-3-4-5-6-7-8-9-10-11-12-13-14-15
medball clean + wall ball
1 lap medball pec carry after each round
SUNDAY
Catch up day
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