Vastberaden programming week 40

Monday

Performance:
25:00 amrap (Teams of 2)
50 oh lunges 60/40
75 toes to bar
100/80 cal row

Fitness:
25:00 amrap (Teams of 2)
50 synch sit ups
100 front rack lunges 50/35
150/120 cal row

Tuesday

Bench press
3RM
2RM
1RM

Wednesday

“Balls don’t lie”
every 2:00
18/14 cal row
Remaining time max wall balls
until 150 wall balls 9/6

Thursday

Performance:
12:00 amrap
30 double unders
20 kettlebell swings 24/16
10 T2B

Fitness:
12:00 amrap
20 kettlebell swings 24/16
15 box jumps 24/20
10 V-ups

Friday

Tor complex
Snatch -> snatch balance -> OHS

Fitness
box squat
Heavy 6

Saturday

Fight gone bad
3 rounds
1:00 dumbbell push press 15/10
1:00 abmat sit ups
1:00 burpee
1:00 box jump
1:00 bike
1:00 rest

Sunday

SUNDAY CATCH-UP DAY!

Choose any of this weeks workouts, or your Sunday option:

BODY ARMOUR
3-4 rounds
10 dumbbell z-presses
15 side raises
20 dip shrugs

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

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