Vastberaden programming week 49
Monday
"The Ghost"
6 rounds
1:00 per station
Max calories row
Max repetitions burpees
Max repetitions double unders
1:00 rest
Tuesday
In teams of 2
20 minute AMRAP
14 rounds
12 DB lunges 22.5/15
10 DB deadlifts 22.5/15
8 D push presses 22.5/15
Max cal bike in the remainder of the time*
*Performance: max Toes to bar
Wednesday
5 sets
For max load
10 yates rows
10 close grip bench
1:00 sandbag hold
Thursday
For time
15-12-9-6-3
Thruster 60/40
Barfees
Friday
Fitness:
7 minute AMRAP
10 box jumps 24/20
5 strict pull ups
Performance:
7 minute AMRAP
7 box jumps 30/24
7 chest to bar pull ups
Saturday
Fitness
Sumo deadlift
1-2-3 1-2-3 1-2-3
Performance
Squat clean
1 RM
Sunday
Catch Up Day
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