Vastberaden programming week 26
MONDAY
HEAVY DAY
Push press
7 Rep max
TUESDAY
15:00 AMRAP
15 power cleans 50/35
600m run
WEDNESDAY
''FIGHT GONE BAD''
3 rounds
1:00 abmat sit ups
1:00 ski
1:00 push ups
1:00 bike
1:00 ring row (RX feet on box)
1:00 rest
THURSDAY
HEAVY DAY
Front squat
1 or 4 rep max
FRIDAY
"Keti Koti"
10 minute AMRAP
1 legless rope climb
7 deadlifts 120/90
18 Plate overhead lunges 20/15
63 double unders
(rep scheme: 01-07-1863 slavery was abolished by the dutch government.
Time domain: Former slaves had to work in the plantations for 10(!) more years.)
SATURDAY
TEAMS OF 2
Buy in:
32 synch burpees
16 rounds (8 each)
16 wallballs
8 pull ups
Buy out:
32 synch burpees
SUNDAY
CATCH UP DAY
Or
BODY ARMOUR
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