Vastberaden Rooftop programming week 15
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.
________________________________________________________
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
4x 3:00/1:00 rest
20 bottom hops
15 KB sumo deadlift high pulls
10 tuck crunches
________________________________________________________
TUESDAY
“Hotel hell”
For time
100 DB hang clusters 15’s/10’s
*every 1:00 5 burpees (incl 00:00)
________________________________________________________
WEDNESDAY
10:00 amrap
20 double DB step overs
40 double unders
20 V-ups
40 double unders
________________________________________________________
THURSDAY
12:00 amrap
60 mountain climbers
30 single arm DB push presses 22,5/15
________________________________________________________
FRIDAY
10:00 amrap
8 double dumbbell bent over rows
12 head curls
16 banded rows
________________________________________________________
SATURDAY
“Dork”
6 rounds for time
60 double unders
30 kettlebell swings 24/16
15 burpees
________________________________________________________
SUNDAY
3-4 rounds
10 Banded KB deadlifts (1 KB)
20 Goblet lunges
30 Banded hip bridges