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

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

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