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
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