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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

 

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COVID-19 closure

On the 14th of december the government announced we are going back into a nation-wide lockdown for at least five weeks. Of course both team Vastberaden and team Heldhaftig have a plan ready for this scenario. We are committed to do all that we can to get you through the upcoming weeks as fit and flexible as possible! If you have any questions, concerns and/or positive words for the team don't hesitate to reach out to any of our coaches! Stay safe, stay fit, stay home and most of all, Stay Vastberaden!