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