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