Vastberaden Rooftop programming week 1
MONDAY
4 round for quality (every 4:00 ish)
8 arnold presses (each)
12 sa dumbbell rows (each)
1:00 pec hold
TUESDAY
4x 4:00 amrap / 2:00 rest
20 double unders
15 wallballs 9/6
10 push ups
WEDNESDAY
Every 3:00 for 12:00
6 tempo romanian deadlift (double dumbbell) (5 sec down, 1 up)
8 weighted single leg hip bridges (each)
10 arch donkey kicks (each)
THURSDAY
10-20-30-40-50
Plate overhead lunges 20/15
Abmat sit ups
FRIDAY
20:00 amrap
“jacked cindy”
5 double dumbbell row (each)
10 double dumbbell bench (each)
15 double dumbbell squats
SATURDAY
20:00 amrap
40 single dumbbell box step ups 22,5/15
20 double dumbbell alternating thrusters (2X 22,5/2x 15’s)
SUNDAY
For time
20-15-10
alt. dumbbell snatches 22,5/15
Lateral burpees over the dumbbell
(cap = 18 incl rest))
Get in contact with us
We made it possible to start a chat directly on Whatsapp with one of our trainers. This should work on most devices. If the button doesn't work, please text us on : +31(0)6 - 28 46 72 43 . We'll respond ASAP. Thanks!