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Vastberaden programming week 38

Monday

Throwdown test day!

Beginner
10:00 amrap
3-6-7-9-12…
Barfies
Deadlifts 50/35

Intermediate
10:00 amrap
3-6-7-9-12…
Burpee box jump overs 20/16
Deadlifts 80/55

Experienced
10:00 amrap
3-6-7-9-12…
Burpee box jump overs 24/20
Deadlifts 100/70

Tuesday

For time
3000m run
200/160 cal row
100/70 cal bike

Wednesday

FITNESS:
8 rm strict press

PERFORMANCE:
Max handstand walk

Thursday

Teams 2

For time
400m run
40 front squats 60/40
400m run
30 front squat 80/55
400m run
20 front squat 100/70
400m run
10 front squat 120/85

*Performance: cleans

Friday

Throwdown test day!

Beginner
2 rounds for time
50 sit ups
40 cal row
30 burpees
20 dumbbell push press 12,5’s/7,5’s

Intermediate
2 rounds for time
50 sit ups
40 burpees
30 box jumps 24/20
20ring push ups

Experienced
2 rounds for time
80 sit ups
60 burpees
40 box jumps 24/20
20 ring dips

Saturday

Throwdown test day!

Beginner:
5 rounds
50-ft lunges (15m)
15 jumping pull ups

Intermediate:
5 rounds
50-ft dumbbell lunges front rack lunges (15m) 22,5’s/15’s
10 toes to bar

Experience
5 rounds
50-ft dumbbell lunges front rack lunges (15m) 22,5’s/15’s
25 pull ups

Sunday

Catch up day

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+31 6 34 13 22 33

[email protected]

Veemkade 1288

1019 CZ Amsterdam

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