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Vastberaden programming week 15 – 2023

MONDAY

FOR TIME

1200m run
120 single dumbbell step up 22.5/15 24/20
800m run
80 single dumbbell step up 22.5/15 24/20
1200m run
120 single dumbbell step up 22.5/15 24/20

TUESDAY

HEAVY DAY

Close grip bench
heavy 6

For time
10-9-8-7-6-5-4-3-2-1
kb strict press
wide grip pull up

WEDNESDAY

Teams of 2:

8 rounds
5 squat cleans 70/50
5 box jump over 24/20

6 rounds
5 squat cleans 80/60
5 box jump overs 24/20

4 rounds
5 squat cleans 90/70
5 box jump overs 24/20

100/80 cal bike

THURSDAY

15:00 AMRAP

1-2-3-4-5-6-7….
Sandbag carry 70/50
2-4-6-8-10-12
Burpee over sandbag

FRIDAY

20:00 AMRAP

5 ring dips
10 toes to bar
20 air squats
40 double unders

SATURDAY

PERFORMANCE
“Open 11.1/14.1”
AMRAP 10 min:
30 Double Unders
15 Power Snatch 35/25kg

FITNESS
AMRAP 10 min:
8/6 Cal Bike
16 American KBS 24/16kg

SUNDAY

Catch up day

Or

Body armour

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