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
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