Vastberaden programming week 5 – 2023
MONDAY
3 rounds for max reps:
1 min TTB
1 min Cal Bike
1 min double DB front rack walking lunges 2x22.5/15kg
1 min rest
TUESDAY
“Hingeshaw”
Every 2 minutes for 24 minutes, alternating between:
1: 500/400m Row
2: 400/300m ski
3: 30 kettlebell swings 24/16
4: rest
WEDNESDAY
10-8-6-4-2
Landmine press
Landmine towel row
THURSDAY
Fitness
Teams of two
AMRAP 25
3-6-9-12-15-...
hang power clean 42.5/35
Front squat 42.5/35
9 Burpees over the Bar after each round
One completes a full round before the next one goes
Performance
Teams of two
AMRAP 25
3-6-9-12-15-...
Power snatch 35/25
Overhead squat 35/25
9 Burpees over the Bar after each round
One completes a full round before the next one goes
FRIDAY
2 RFT
30 strict toes to bar
60 push ups
120 meter walking lunge
SATURDAY
“DANNY”
AMRAP 20 min:
30 Box Jumps 24/20in
20 Push Press 42.5/30
30 Pull Ups
SUNDAY
Catch-up day
Or
Body Armour
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