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Vastberaden programming week 41

Monday

EMOM
12/8 cal bike + remaining time max push ups
*Till you reach 120 push ups

Tuesday

Performance
3 rounds for time (teams of 2)
800m run
40 overhead squat (45/30)
40 bar facing burpees
40 toes to bar
(time cap = 25)

Fitness
3 rounds for time (teams of 2)
800m run
40 double dumbbell overhead lunges 17.5’s/12,5’s
40 burpees
80 abmat sit ups

Wednesday

Performance
For time
100 double unders
100 kettlebell swings 32/24
100 double unders

Fitness:
100 kettlebell swing 32/24
100/80 cal row

Thursday

Front squat
8 Rep Max

Friday

Teams of 2

16 rounds (8 each)
15/12 cal row
15/12 cal bike
*person 1 completes the full round while person 2 rests.

Saturday

14.5 & 16.5

21-18-15-12-9-6-3
Thrusters 42.5/30
Bar facing burpees
(time cap 20)

Sunday

SUNDAY CATCH-UP DAY

Pick any of this weeks workouts or:

BODY ARMOUR
3-4 rounds
8 pendlay row
12 chest supported reverse flies
4 lane sandbag front rack carry @ pick weight

Text us

+31 6 34 13 22 33

info@crossfitvastberaden.com

Veemkade 1288

1019 CZ Amsterdam

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