NL
EN

Vastberaden programming week 36

Monday

5 Rounds

15/12 Cal bike

30 Abmat sit ups 

45 Double unders 

 

_______________________________________________________________

Tuesday

7:00 AMRAP

10 Pull ups 

10 Single Arm DB overhead lunges 22,5/15

(RX+ = 24’s/16’s & C2B)

 

_______________________________________________________________

Wednesday

“Heavy day”

5-4-3-2-1

Touch & go power clean

 

_______________________________________________________________

Thursday

15:00 AMRAP

5 Strict ring dips

10 Wallballs 9/6

15 Air squats 

 

_______________________________________________________________

Friday

EMOM 14

Min 1: :20 row sprint 

Min 2: 2 Deadlift (climbing)

 

_______________________________________________________________

Saturday

5k run (outdoor class)

 

_______________________________________________________________

Sunday

6 Rounds For Time

8 Thrusters 60/40

10 Toes to Bar 

12 Box jump overs

14 Push ups 

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!