Vastberaden programming week 31: HERO WEEK!
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MONDAY
“Small”
3 rounds for time
1000 meter row
50 burpees
50 box jumps 24/20
800 meter run
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TUESDAY
“DG”
10 minute AMRAP
8 toes to bar
8 db thrusters 20’s/15’s
12 walking lunges 20’s/15’s
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WEDNESDAY
“Ralph”
4 rounds for time
8 deadlifts 115/80
16 burpees
3 rope climbs
600 meter run
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THURSDAY
“Weston”
5 rounds for time
1000 meter row
100 meter dumbbell farmer carry 20’s/15’s
50 meter waiter carry L 20/15
50 meter waiter carry R 20/15
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FRIDAY
“Paul Pena”
7 rounds, each for time
10/8 cal bike
19 kettlebell swings 32/24
10 burpee box jumps 24/20
3 minutes rest
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SATURDAY
“Murph”
1 mile run
100 pull-ups
200 push ups
300 air squats
1 mile run
* add weight vest 20/14 lbs
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SUNDAY
Catch up day
If you did murph: 400/320 kcal bike