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Vastberaden programming week 36

Monday

Run 3000m
Rest 5:00
Run 2000m
Rest 5:00
Run 1000m

Tuesday

Deadlift, pull ups & matador dip
4x8 across

Wednesday

Performance
12:00 amrap
40 double unders
20 front rack lunges 45/30
10 toes to bar

Fitness
12:00 amrap
40 ambat sit ups
20 front rack lunges 45/30
10 box jumps 24/20

Thursday

Performance:
40-30-20 (Ladies 32-24-16 cal bike)
Cal bike
Hang power snatches (35/25)

Fitness:
40-30-20 (Ladies 32-24-16 cal bike)
Cal bike
Kettlebell swings 24/20

Friday

Seated strict press
5 RM

- then-
5x3 90%

Saturday

Every 3:00 for 6 rounds
row 500/400m

In remaining time:
Alternate between wallballs & burpees

Score = total amount wallballs & total amount burpees

Sunday

Catch up day

Text us

+31 6 34 13 22 33

[email protected]

Veemkade 1288

1019 CZ Amsterdam

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