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