Vastberaden programming week 38

Monday

9 minute AMRAP

3-6-9-12-etc.

Knees to elbows

Box jump 30/24

 

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Tuesday

A: 1 x 5 Deadlifts

B: 2 x 10 Romanian Deadlifts

C: 3 x 20 Dimmels

 

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Wednesday

“Barbara”

5 rounds, each for time:

20 pull ups

30 push ups

40 sit ups

50 squats

rest 3 minutes

 

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Thursday

5 rounds for reps

:30 max reps burpees

:10 switch

:30 max reps russian kettlebell swings 32/24

:10 switch

:30 max cal assault bike

:30 rest

 

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Friday

 

Fitness:

12 minute AMRAP

12 dumbbell hang squat cleans 22,5ś/15’s

12 dumbbell push presses

12/9 calories row

 

Performance:

12 minute AMRAP

9 power cleans 60/40

6 thrusters 60/40

30 double unders

 

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Saturday

EMOM x 20 

Min 1: max distance rope climb (first rep = legless)

Min 2: max L-sit hold

Min 3: max ring support hold

Min 4: rest

 

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Sunday

Strict press

A: 5 Rep max

B: 3 x 5 @ 90 %