Vastberaden Rooftop programming week 11

WORKOUT VIDEOS

Go to our Rooftop Workout Videos to prepare for your class! One of our coaches guides you through your workout from warm-up to cooling down.

________________________________________________________

SIGN UP

1. Sign up through Eversports for one of the 10 minute starting times.
2. Go to the Rooftop workout videos and prepare for your workout.
3. Dress to the weather.
4. Bring: your phone, water, gloves and a face mask.
5. Please note our toilets, lockers and dressing rooms are closed!
6. Be on time! To early? Please wait outside our entrance at a safe distance.

________________________________________________________

PROTOCOL

1. Have cold or flu like symptoms? See you another time!
2. Wear a face mask when entering the building
3. Keep 1.5 meter distance from each other at all times.
4. Sanitize your hands when entering the gym
5. Grab the equipment you need for the workout.
6. The coach will direct you to one of the workout stations
7. Make sure you finish within your 45 minute window
8. Clean everything thouroughly after class
9. Don’t linger after class

THIS WEEKS PROGRAMMING:

________________________________________________________

WEDNESDAY

10:00 AMRAP

20 russian kbs (32/24

30 abmat sit ups

________________________________________________________

THURSDAY

3 rounds for time (cap 20)

30 dumbbell hang squats cleans (RX = 2x 22,5/15)

30 burpees

________________________________________________________

FRIDAY

EMOM 12

1. 6 Single arm dumbbell bench press (each)
2. 12 renegade rows (6 each)
3. 18 hollow dumbbell flies

_______________________________________________________

SATURDAY

12:00 AMRAP

12 dumbbell push press right

12 dumbbell push press left 

24 alt. single leg V-ups

________________________________________________________

SUNDAY

20:00 AMRAP

“jacked cindy”

5 double dumbbell row (each)

10 double dumbbell bench (each)

15 double dumbbell squats