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Vastberaden programming week 45

MONDAY

FOR TIME

50-40-30-20-10
Double unders
5-4-3-2-1
ring muscle ups

TUESDAY

30 min AMRAP:

20 devils presses 2x22.5/15kg
40 cal bike
60 wall balls

WEDNESDAY

FOR LOAD

10-8-6-4-2 strict pull ups
5-4-3-2-1 strict press

THURSDAY

12 min AMRAP:

3-6-9-12-etc
Knees To Elbow
Box Jumps
KB Swings 24/16

FRIDAY

“Bear Complex”

5 rounds for load:
complete 7 unbroken sets of this barbell complex:
1 power clean
1 front squat
1 push press
1 back squat
1 push press

SATURDAY

“300”

Every minute on the minute for 10 minutes:
10 burpees

Every two minutes for 10:
20 burpees

Every five minutes for 10 minutes:
50 burpees

SUNDAY

Catch-up day

OR

Body Armour

Text us

+31 6 34 13 22 33

info@crossfitvastberaden.com

Veemkade 1288

1019 CZ Amsterdam

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