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Vastberaden programming week 24

PROTOCOL

  1. Have cold or flu like symptoms? See you another time!
  2. Wear a face mask when entering the building
  3. Keep 1.5 meter distance from each other at all times.
  4. Sanitize your hands when entering the gym
  5. Grab the equipment you need for the workout.
  6. The coach will direct you to one of the workout stations
  7. Make sure you finish within your 45 minute window
  8. Clean everything thouroughly after class
  9. Don’t linger after class

THIS WEEKS PROGRAMMING:

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MONDAY 

Fitness:

3 rounds for time

20/16 cal row 

20 dumbbell push press 22,5/15

20 dumbbell goblet squats 22,5/15

20 push ups 

20/16 cal row 

3:00 rest 

 

 

Performance:

3 rondes ieder voor tijd

20/16 cal row 

20 dumbbell snatches 22,5/15

20 dumbbell goblet squats 22,5/15

20 push ups 

20/16 cal row 

3:00 rest 

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TUESDAY

 

Fitness:

For time

9-6-3

Deadlift 140/100

Strict C2B

 

 

Performance:

For time 

9-6-3

Hang power clean 85/60

Bar muscle ups 

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WEDNESDAY

Fitness:

For time (cap 12) 

80 burpee box jumps 

800m run 

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THURSDAY

Back squat 

20 RM

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FRIDAY

Fitness:

25:00 amrap

10-20-30-40….

Cal bike

Burpees 

Kettlebell swings 24/16

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SATURDAY

Performance:

4 RFT

20 toes to bar 

10 overhead squats 60/40 (RX+ 75/50)

 

 

Fitness:

4RFT

40 abmat sit ups 

10 front squats 75/50

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SUNDAY

30:00 amrap

Max reps legless rope climbs 

Max reps strict handstand push ups

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