Vastberaden Rooftop programming week 18

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

“Kettlebell hell”

E4MOM for 4 rounds

10 KB cleans

20 KB front rack march

10 KB shoulder to overhead

20 KB front rack march

10 KB front rack lunges

20 KB front rack march

10 KB front squats

*if you break 10 burpees

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TUESDAY

For time

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20

Wall Balls 9/6

Burpees

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WEDNESDAY

3 rounds for time

50 abmat sit ups

40 push up

30 sumo deadlift high pull 32/24

20 goblet lunges 32/24

10 double bottom burpees

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THURSDAY

3 rounds

1:00 goblet wall sit

30 plate russian twist 

1:00 weighted plank 

30 plate russian twist 

1:00 weighted table top

Rest 2:00

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FRIDAY

3 rounds (cap =15)

10 strict handstand push up

10 dumbbell hang power cleans 22,5’s/15;s

50 double unders

Rest 1:00

3 rounds

10 kipping handstand push ups

10 DB shoulder to overhead 22.5’/15’s

50 double unders

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SATURDAY

8:00 amrap

20 russian kbs 32/24

20 jumping lunges

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SUNDAY

Every 3:00 for 12:00

16 double dumbbell bent over rows

8 double dumbbell thrusters (negative down)