Vastberaden programming week 44

MONDAY

4 rounds:
min 1: 16/12 cal bike
min 2: 8 cleans (pick load)
min 3: 16/12 cal bike
min 4: 8 shoulder to overhead (pick load)

TUESDAY

FOR TIME

15-12-9-6-3
chest to bar
Sandbag squats

WEDNESDAY

FOR TIME

5 Rounds:
5 Deadlifts 120/90kg
10 Ring Dips
15 Box jumps 24/20

THURSDAY

HEAVY DAY

A1) 4-6 sets of 8 incline bench press
A2) 4-6 sets of 8 incline DB row

B) finisher: incline curls en reverse flyes

FRIDAY

“Freedom Sauce”

4 rounds of:

AMRAP 3 min:
X OH squats*
X Burpee over the rower
MAX cal row
- 3 min rest -

Round 1: 21 reps @ 42.5/30
Round 2: 18 reps @ 52.5/35
Round 3: 15 reps @ 60/42.5
Round 4: 12 reps @ 70/50 kg

SATURDAY

BUDDY WOD

In teams of 2
For time

100/80 cal ski
100 toes to bar
100/80 cal row
100 pull ups
100/80 cal bike

SUNDAY

Catch-up day

OR

Body Armour

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

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