NL
EN

Vastberaden programming week 32

Monday

7:00 AMRAP

5 Burpees over the dumbbells 

3 Devil presses 22,5’s/15’s

 

Tuesday

3 Rounds

1:00 Box jumps

1:00 Push presses 42,5/30

1:00 Wallballs 

1:00 Row

1:00 Sumo deadlift high pulls 42,5/30

Rest 1:00 

 

Wednesday

Fitness

Front squat 8 RM

3 x 6 @ 80%

 

Performance

Beast builder 

3 unbroken rounds

1 HH sq clean

1 H sq clean

1 Squat clean

 

Thursday 

30:00 AMRAP

10-20-30-40-50

Renegade row + push up

Double DB box step over 

Double unders

 

Friday 

4 Rounds for max reps

:40 work / :20 rest

Deadlifts 70/50

T2B 

Assault bike Calories 

Rest 1:00 

 

Saturday

“kryptonite”

3 RFT

15 Strict chest to bars

12 Pike push ups from box @ 15 cm def. 

9 Thrusters @ 80/55

RX + = strict deficit handstand push ups (only allowed if performed RX)

 

Sunday

Teams of two

10 rounds for time (I go, you go so 5 rounds each)

15 burpees to target

1 rope climb

Want to try CrossFit?

Book a free trial class
Text us

Get in contact with us

We made it possible to start a chat directly on Whatsapp with one of our trainers. This should work on most devices. If the button doesn't work, please text us on : +31(0)6 - 28 46 72 43 . We'll respond ASAP. Thanks!

Start WhatsApp

COVID-19 closure

On the 14th of december the government announced we are going back into a nation-wide lockdown for at least five weeks. Of course both team Vastberaden and team Heldhaftig have a plan ready for this scenario. We are committed to do all that we can to get you through the upcoming weeks as fit and flexible as possible! If you have any questions, concerns and/or positive words for the team don't hesitate to reach out to any of our coaches! Stay safe, stay fit, stay home and most of all, Stay Vastberaden!