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
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