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
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