Vastberaden programming week 18

MONDAY

10:00 AMRAP
Max cal bike

Buy in:
50 cal bike
50 push presses @ 50/35

TUESDAY

1200/1000m row
62 kettlebell swings 24/16
36 pull ups
800/600m row
42 kettlebell swings 24/16
24 pull ups
400/300m row
21 kettlebell swings 24/16
12 pull ups

WEDNESDAY

Deadlift
Heavy 4

THURSDAY

EMOM 28:00
1) 20 air squats + 20 Sit ups
2) 15 push ups + 15 pull ups
3) 10 burpees Box jumps
4) Rest

FRIDAY

FOR TIME

75 Double unders
50 Burpees
25 Box jumps 30/24

SATURDAY

Squat clean
1 Rep Max

Elizabeth
21-15-9
Squat clean 60/40
Ring dips

SUNDAY

Catch up day

or

BODY ARMOUR

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

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