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Vastberaden programming week 25

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. Clean everything thouroughly after class
  8. Don’t linger after class

THIS WEEKS PROGRAMMING:

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MONDAY

8:00 AMRAP

4-6-8-10-12..

T2B

4-8-12-16-20

Wall Balls

 

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TUESDAY

Push press 

7 RM

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WEDNESDAY

EMOM 20 

  1. 15/12 cal row
  2. 12 BBJO 24/20
  3. 15/12 cal bike 
  4. 12 BBJO 24/20

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THURSDAY

For time

30-20-10

Strict ring dips

15-10-5

Devil presses 22,5’s/15’s

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FRIDAY

Fitness:

Back squats 

5-5 4-4 3-3 2-2 1-1

 

 

Performance: 

Overhead squat

5-5 4-4 3-3 2-2 1-1

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SATURDAY 

“Bell”

3 rounds for time

21 deadlifts 85/60

15 pull ups 

9 front squat 85/60

 

 

Fitness

3 rounds for time

21 deadlifts 85/60

15 pull ups 

21 goblet squats 32/24

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SUNDAY

 

“Glen”

For time:

30 Clean & Jerks, 135/95 lbs

Run, 1 mi

10 Rope Climbs, 15 ft

Run, 1 mi

100 Burpees

 

 

Fitness

For time:

30 thrusters , 135/95 lbs

Run, 1 mi

10 Rope Climbs, 15 ft

Run, 1 mi

100 Burpees

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