Vastberaden programming week 46
MONDAY
HEAVY DAY
A] 4 Rep Max box squat
B] 4 rounds for quality:
16 Sandbag lunges
2 lanes Sandbag carry
TUESDAY
10 ROUNDS FOR TIME:
3 Power Clean & Jerks
6 Strict Pull Ups
9 Bar Facing Burpees
WEDNESDAY
AMRAP 12 min:
3-6-9-12-15
Double Dumbbell Front Squat
V-Ups
Cal Bike
THURSDAY
Every 4 minutes for 5 rounds:
3 Rope Climbs
30m Handstand Walk
FRIDAY
AMRAP 20:
100 Double unders
20 Deadlifts 100/70
30 Chest To Bar pull-ups
40 Push Ups
SATURDAY
“Jerry”
FOR TIME
1 mile run
2K row
1 mile run
SUNDAY
Catch-up day
OR
Body armour
Get in contact with us
We made it possible to start a chat directly on Whatsapp with one of our trainers. This should work on most devices. If the button doesn't work, please text us on : +31(0)6 - 28 46 72 43 . We'll respond ASAP. Thanks!
Get started with the trial
Lets be honest, CrossFit can seem a little bit intimidating at first. But don’t let that stop you from trying it! You will find that we are actually really nice people who like having fun while working out.