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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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