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Vastberaden programming week 49

Monday

5 x 2:00 (rest 2:00) 

20 dumbbell step ups 22,5’s/15’s

Max dumbbell push press 22,5’s/15’s

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Tuesday

Deadlift 

3 Rep Max 

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Wednesday

20:00 AMRAP

5-10-15-20-25-30..

Pull ups 

Boxjumps 

Ring dips

Burpees 

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Thursday

15:00 AMRAP

5 devil presses 22,5’s/15’s

10 Dumbbell racked squats 22,5’s/15’s

15/12 cal row 

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Friday

For time

500/400 cal bike 

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Saturday

12:00 AMRAP

12 toes to bar 

6 deadlifts 100/70

1 rope climb

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Sunday

Strict press 

10-8-6-4-2

 

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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!