Vastberaden programming week 14 – 2023
MONDAY
“Fight Gone Bad”
3 rounds for max reps
1:00 wall balls 9/6
1:00 sdhp 35/25
1:00 box jump
1:00 push press 35/25
1:00 row calories
1:00 rest
TUESDAY
7 minute AMRAP
3-6-9-12-15-etc
Front squat 60/40
Barfees
WEDNESDAY
“Heavy Day”
Every 1:30 for 15 minutes (10 sets)
3 deadlifts (across)
THURSDAY
In teams of two
15 minute AMRAP
10m dumbbell overhead walking lunge
1 rope climb
10m dumbbell walking lunge
Max calories Assault bike
(Both work at the same time)
FRIDAY
“Half Murph”
For time:
800 meter run
50 pull ups
100 push ups
150 squats
800 meter run
SATURDAY
Teams of 4, Follow the leader
10 rounds each
8/6 cal ski
4 devil presses
24 double unders
SUNDAY
SUNDAY
Catch up day
Or
Body armour
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