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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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