Vastberaden programming week 17
MONDAY
8:00 AMRAP
4-6-8-10-12..
Toes to Bar
4-8-12-16-20
Wall Balls
TUESDAY
Push press
7 Rep Max
WEDNESDAY
EMOM 20
15/12 cal row
12 Burpee Box Jump Overs 24/20
15/12 cal bike
12 Burpee Box Jump Overs 24/20
THURSDAY
FOR TIME
30-20-10
Strict ring dips
15-10-5
Devil presses 22,5’s/15’s
FRIDAY
FITNESS
Back squats
5-5 4-4 3-3 2-2 1-1
PERFORMANCE
Overhead squat
5-5 4-4 3-3 2-2 1-1
SATURDAY
“ BELL”
3 rounds for time
21 deadlifts 85/60
15 pull ups
9 front squat 85/60
FITNESS
3 rounds for time
21 deadlifts 85/60
15 pull ups
21 goblet squats 32/24
SUNDAY
Catch up day
or
BODY ARMOUR
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