Vastberaden Rooftop programming week 13

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:

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MONDAY

4 round for quality

8 arnold presses (each)

12 sa dumbbell rows (each)

1:00 pec hold 

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TUESDAY

4x 4:00 amrap / 2:00 rest

20 double unders 

15 wallballs 9/6 

10 push ups 

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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)

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THURSDAY

10-20-30-40-50 (cap = 15)

Plate overhead lunges 20/15

Abmat sit ups 

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FRIDAY

For time (Cap 18 incl rest)

20-15-10

alt. dumbbell snatches 22,5/15

Lateral burpees over the dumbbell

Rest 2:00

10-15-20

alt. dumbbell snatches 22,5/15

Lateral burpees over the dumbbell

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SATURDAY

20:00 amrap

40 sa dumbbell box step ups 22,5/15

20 double dumbbell alternating thrusters (2X 22,5/2x 15’s)

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SUNDAY

18:00 amrap

15 box Jumps 

12 dumbbell push presses 2x 22,5/15

9 v-up