Vastberaden programming week 9
MONDAY
ZEUS
3 rounds for time of:
30 Wall Balls, 9/6
30 Sumo Deadlift High-pulls, 35/25
30 Box Jumps, 20/16 in
30 Push Press, 35/25
30 Row Calories
30 Push-ups
10 Back Squats, 1x bodyweight
TUESDAY
Teams of 2
Collect 6:00 L-sit
Every break =
person 1: 2 lanes sandbag carry
Person 2: 2 lanes offset carry
*switch movement every break.
WEDNESDAY
For time
10-20-30
Pull ups
KB farmer lunge 32,s/24,s
THURSDAY
For time
100 cal ski
50 double unders
25 box jumps
100 cal bike
50 double unders
25 box jumps
100 cal row
50 double unders
25 box jumps
FRIDAY
Bench press
1 RM
SATURDAY
“Diane”
21-15-9
Deadlifts 100/70
Handstand push ups
SUNDAY
CATCH UP DAY
OR
BODY ARMOUR
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