Vastberaden Rooftop programming week 14
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
- 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.
________________________________________________________
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
10:00 amrap
8 V-ups
6 KB deadlifts (32’s/24’s)
4 burpee box jumps 30/24 inch
________________________________________________________
TUESDAY
For time
40 double dumbbell thrusters 22,5’s/15’s
400 double unders
40 double dumbbell thrusters 22,5’s/15’s
________________________________________________________
WEDNESDAY
5 rounds for time
15 KB snatches (right)
15 KB snatches (left)
15 burpees
________________________________________________________
THURSDAY
4 rounds for quality
10 double kb front rack alt. box step up (5 each)
12 goblet good mornings
14 goblet cyclist squats
________________________________________________________
FRIDAY
For time
30 dumbbell man makers 22,5’s/15;s
________________________________________________________
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
________________________________________________________
SUNDAY
Amrap 25
50 burpees
50 MB cleans 9/6
100 double unders
100 MB lunges 9/6