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Vastberaden programming week 41

 

Monday

Fitness:

4 rounds

10 sumo deadlift high pulls 60/40

1 leggless rope climb

 

Performance:

3 Rounds

10 Squat snatches 60/40

10 Bar muscle ups 

(RX+ 75/55)

 

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Tuesday

5 Rounds (teams of 2 Share the reps)

20 Back squat 60/40

40 Toes to bar

60 Ring push ups 

(2-4-6-8-10 rope climbs after each round)

 

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Wednesday

21-15-9

Deadlifts 100/70

Burpee box jumps 24/20

 

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Thursday

A:

Thruster 2 RM

 

B:

”Karen”

For time

150 wallballs 9/6 

 

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Friday

3 Rounds

50 Double unders

50 American swings 32/24

50 Double unders 

50 Abmat sit ups 

 

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Saturday

10-20-30-40-50

Single dumbbell box step ups 24/20 (22,5’15)

Cal bike (women: 8-16-24-32-40)

 

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Sunday

 

Fitness:

3 rounds

400 meter row

7 push presses 75/50

14 back rack lunges

 

Performance:

3 Rounds

500m Row

7 Push jerk 90/60

21 Pull ups 

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COVID-19 closure

On the 14th of december the government announced we are going back into a nation-wide lockdown for at least five weeks. Of course both team Vastberaden and team Heldhaftig have a plan ready for this scenario. We are committed to do all that we can to get you through the upcoming weeks as fit and flexible as possible! If you have any questions, concerns and/or positive words for the team don't hesitate to reach out to any of our coaches! Stay safe, stay fit, stay home and most of all, Stay Vastberaden!