Vastberaden programming week 25
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
- Clean everything thouroughly after class
- 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
- 15/12 cal row
- 12 BBJO 24/20
- 15/12 cal bike
- 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
