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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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