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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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