Vastberaden Rooftop programming week 12
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.
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SIGN UP
- Sign up through Eversports for one of the 10 minute starting times.
- Go to the Rooftop workout videos and prepare for your workout.
- Dress to the weather.
- Bring: your phone, water, gloves and a face mask.
- Please note our toilets, lockers and dressing rooms are closed!
- Be on time! To early? Please wait outside our entrance at a safe distance.
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PROTOCOL
- Have cold or flu like symptoms? See you another time!
- Wear a face mask when entering the building
- Keep 1.5 meter distance from each other at all times.
- Sanitize your hands when entering the gym
- Grab the equipment you need for the workout.
- The coach will direct you to one of the workout stations
- Make sure you finish within your 45 minute window
- Clean everything thouroughly after class
- Don’t linger after class
THIS WEEKS PROGRAMMING:
MONDAY
10 RFT (cap = 15)
30 double unders
10 DB lunges 32’s/24’s
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TUESDAY
5 rounds for quality
10 DB/KB rows (each)
10 reverse flyes
10 head curls
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WEDNESDAY
20:00 amrap
30 wallballs 9/6
20 dumbbell hang snatch (22,5/15)
10 burpees
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THURSDAY
3 rounds for time (cap = 20)
80 Double unders
20 pistols
20 deficit push ups
20 V-ups
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FRIDAY
3-4 rounds for quality
20 dumbbell strict presses
10 dumbbell flys
20 dumbbell upright rows
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SATURDAY
10:00 amrap
2-4-6-8-10-12
Double kettlebell deadlifts 64/48
Box jumps
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SUNDAY
5 rounds (cap = 15)
30 abmat sit ups
30 goblet squats 24/16
