Vastberaden programming week 18 – 2023
MONDAY
FOR TIME
600 meter run
40 bar facing burpees
20 power clean 100/70
TUESDAY
For quality & time
1-1-1-1-1 L-sit rope climb
10-8-6-4-2
Back rack reverse lunge steps @ heaviest as possible
*75 double unders after each round
WEDNESDAY
HEAVY DAY
Push press
4 RM
THURSDAY
SKILL DAY
EMOM20
1: 15 toes to bar
2: 15/12 cal ski
3: 15 power snatches 35/25
4: 15/12 cal row
FRIDAY
Team of 2
40:00 amrap
400m run
Max cal bike
SATURDAY
In teams of 2
“Fran”
“Reverse Fran”
21-15-9-9-15-21
Thrusters 42,5/30
pull ups
SUNDAY
Catch up day
Or
Body armour
Get in contact with us
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