Vastberaden programming week 27

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MONDAY

Front squat 6 RM

4 x 3 @ 100%

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TUESDAY

4 rounds 

400m run

40 kettebell swings 24/16

400m run

40 goblet lunges 24/16

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WEDNESDAY

For time

30/24 cal row 

30 burpees over the rower 

30/24 cal row

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THURSDAY

For time

100 double unders

20 box jump overs 30/24 

30 thrusters 42,5/30

40 cal bike

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FRIDAY

8:00 amrap 

10 double dumbbell snatch 22,5’s/15’s

10 double dumbbell step up 22,5’s/15’s

10 deficit push ups  22,5’s/15’s

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SATURDAY 

Fitness:

3 x 4:00 amrap / Rest 4:00

1. 27 cal row, 27 burpees, 27 SDHP 55/35
2. 21 cal row, 21 burpees, 21 SDHP 45/30
3. 15 cal row, 15 burpees, 15 SDHP 35/25

Performance:

3 x 4:00 amrap / Rest 4:00

1. 27 cal row, 27 burpees, 27 C2B
2. 21 cal row, 21 burpees, 21 T2B
3. 15 cal row, 15 burpees, 15 pull ups

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SUNDAY

Fitness:

Deadlift 

2 RM

Performance:

Power snatch

2 RM