Vastberaden programming week 47

Option 1.

“Jack(ed)”

20 minute AMRAP

10 Dumbell bench presses 25’s/17.5’s 

10 Kettlebell swings 32/24

10 box jumps 24/20

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Option 2.

5 rounds for time

15 sumo deadlift high pulls 42.5/30

15 bar facing burpees

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Option 3.

10 Rep Max

Back rack reverse lunge step

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Option 4.

Fitness:

For time

1 mile run

-then-

3 rounds

30/20 cal row

3 rope climbs

Performance:

For time

1 mile run

-then-

3 rounds

100 double unders

10 ring muscle ups

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Option 5.

Fitness

Strict press

A: 3 rep max

B: 5 x 3 @ 90% of A

Performance:

A: hang snatch 2 Rep Max

B: low hang snatch 5 x 1 @ 100% of A

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Option 6.

For time

50 single dumbbell box step ups 22.5/15

50 cal bike

50 single dumbbell lunges 22.5/15

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Option 7.

Fitness

EMOM 30

Minute 1: 20/15 cal row

Minute 2: 20/15 cal ski

Minute 3: 10 burpee pull ups

Performance:

EMOM 30

Minute 1: 1 round of Cindy

Minute 2: 20/15 cal row

Minute 3: 3 clean & jerks @ 100/70