Vastberaden Rooftop programming week 16
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
- 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.
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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:
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MONDAY
3-4 rounds
15 dumbbell bench press
1:00 pec hold
into
15 double dumbbell row
30 reverse flyes
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TUESDAY
50-40-30-20-10
KBS 24/16
*after every round 10 double dumbbell step overs 22,5’s/15’s
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WEDNESDAY
2 rounds
50 double dumbbell push press 22.5’s/15;s
50 v-ups
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THURSDAY
10:00 amrap
20 KB snatches 24/16
10 burpees
20 KB overhead lunges
10 burpees
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FRIDAY
15:00 amrap
60 double unders
30 medball cleans
30 abmat sit ups
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SATURDAY
3 rounds
10 Double dumbbell RDL
10-20 tempo DB hamstring curls
2 rounds (each leg)
10 goblet bulgarian split squats
into max reps on bodyweight
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SUNDAY
33-27-21-15-9
Alt. dumbbell snatches 22,5’s/15’s
Push ups