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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

Text us

+31 6 34 13 22 33

[email protected]

Veemkade 1288

1019 CZ Amsterdam

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