Vastberaden programming week 24
PROTOCOL
- Have cold or flu like symptoms? See you another time!
- Wear a face mask when entering the building
- Keep 1.5 meter distance from each other at all times.
- Sanitize your hands when entering the gym
- Grab the equipment you need for the workout.
- The coach will direct you to one of the workout stations
- Make sure you finish within your 45 minute window
- Clean everything thouroughly after class
- 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
