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Vastberaden programming week 31

MONDAY

3 rounds
1:00 medball cleans
1:00 wallballs
1:00 air squat
1:00 cal bike
2:00 rest

TUESDAY

EMOM 10
10 bench press @ pick load
Max toes to bar

Fitness: strict knee/leg raise instead of TTB

WEDNESDAY

3 rounds
10 deadlift 140/100
10 synch barfees

1000m run

3 rounds
10 deadlift
10 synch burpees

THURSDAY

PERFORMANCE
5 rounds
10 chest bar pull ups
30 abmat sit up
50 double unders

FITNESS
5 rounds
5 weighted pull ups @ pick load
30 abmat sit up
50 double unders

FRIDAY

HEAVY DAY

Thruster
2-4 - 2-4 - 2-4 - 2

SATURDAY

Every 2:00 for 30
30/24 cal ski
30/24 cal row
30/24 cal bike
30 box jumps
30 burpees

SUNDAY

CATCH UP DAY!

Or: Body armour

Text us

+31 6 34 13 22 33

[email protected]

Veemkade 1288

1019 CZ Amsterdam

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