Vastberaden programming week 36

Monday

5 Rounds

15/12 Cal bike

30 Abmat sit ups 

45 Double unders 

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Tuesday

7:00 AMRAP

10 Pull ups 

10 Single Arm DB overhead lunges 22,5/15

(RX+ = 24’s/16’s & C2B)

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Wednesday

“Heavy day”

5-4-3-2-1

Touch & go power clean

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Thursday

15:00 AMRAP

5 Strict ring dips

10 Wallballs 9/6

15 Air squats 

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Friday

EMOM 14

Min 1: :20 row sprint 

Min 2: 2 Deadlift (climbing)

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Saturday

5k run (outdoor class)

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Sunday

6 Rounds For Time

8 Thrusters 60/40

10 Toes to Bar 

12 Box jump overs

14 Push ups