Vastberaden programming week 47

MONDAY

“Open 20.1”

10 ROUNDS FOR TIME
8 Ground To Overhead 42.5/30kg
10 Bar Facing Burpees

TUESDAY

AMRAP 10 min:

15 Ring Push Ups
10 TTB

WEDNESDAY

Every 2 minutes for 16 rounds with buddy:

8 Box Jump Overs 24/20
8 Med Ball Cleans 9/6
8 Wall Balls
8 Burpees
MAX cal bike

(I GO YOU GO per full round)

THURSDAY

FOR TIME
1000-800-600-400-200m row
50-40-30-20-10 sit up
25-20-15-10-5 pull up

FRIDAY

FOR TIME

20-16-12-16-20*
Front Rack Lunges 42.5/30kg
Push Presses 42.5/30kg

*at the start of every 2 min, collect 9/6 cal on the bike

SATURDAY

HEAVY DAY

7 x 3 Banded Deadlifts [E2MOM]
5 x 5 Banded Bench Press [E3MOM]

SUNDAY

Catch-up day

or

Body armour

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

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