Vastberaden Rooftop programming week 17
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 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.
- 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:
100 double unders
100 double unders
10 double dumbbell rows
20 bicep curls (10 each)
30 band pull aparts
Max pec hold (partner who lost does 15 bottom hops)
10 double KB tempo sumo deadlifts (fast up, 4 sec down)
20 banded russian KBS
Rest 1:00 – 2:00
Teams of 2:
100 bottom to bottom banded hip bridges (50 each)
*person 1 does 1 hip bridges
*Person 2 wait in the top of the hip bridge
4 rounds for time (cap =12)
20 SA DB overhead squats 22,5/15
40 Abmat sit ups
For time (cap = 20)
single dumbbell step ups 20/12,5 (NO FARMER)
*after every round perform 10 renegade rows (right + left = 1) (only row)
Renegade row 20’s/12,5
4x 3:00 amrap (repeat ish from 28-1-2020)
20 Unbroken kbs @ pick load
10 Burpees to plate (15 kg plate)
Max push ups
10:00 amrap (repeat workout 21 april 2016)
30 Double unders
20 Wall balls 9/6 or med ball cleans
10 DB hang power cleans 25’s/17,5’s