Vastberaden Rooftop programming week 14

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

10:00 amrap

8 V-ups

6 KB deadlifts (32’s/24’s)

4 burpee box jumps 30/24 inch

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TUESDAY

For time

40 double dumbbell thrusters 22,5’s/15’s

400 double unders 

40 double dumbbell thrusters 22,5’s/15’s

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WEDNESDAY

5 rounds for time

15 KB snatches (right)

15 KB snatches (left)

15 burpees

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THURSDAY

4 rounds for quality

10 double kb front rack alt. box step up (5 each)

12 goblet good mornings

14 goblet cyclist squats

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FRIDAY

For time

30 dumbbell man makers 22,5’s/15;s

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SATURDAY

1-2-3-4-5-6-7-8-9-10

Pike push ups 

After every round perform

8 double dumbbell lu raises 

8 double dumbbell tricep kickback

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SUNDAY

Amrap 25

50 burpees

50 MB cleans 9/6

100 double unders

100 MB lunges 9/6