Vastberaden Rooftop programming week 12

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.

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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.

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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:

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