Vastberaden Rooftop programming week 19

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 rounds 

10 renegade rows (right + left = 1) (only the row!)

1:00 straight arm plank (end of a inch worm)

Rest 1:00

3 rounds 

20 head curls 

20  banded face pulls 

Rest 1:00

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TUESDAY

14:00 amrap

2-4-6-8-10-12-14…..

Alt. pistols 

Def. push ups

*after every round 28 double unders 

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WEDNESDAY

For time

1-2-3-4-5-6-7-8-9-10

DB power cleans 22.5/15’s

10-9-8-7-6-5-4-3-2-1

DB thrusters 22.5/15

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THURSDAY

10 rounds for time

10 alternating hang DB snatches 22.5/15

5 burpee to plate

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FRIDAY

4 rounds 

5 tempo goblet squats (5 sec down, 5 sec hold, fast up) 

10 goblet split squat (each) 

• Straight into –

Max wall sit or 90 degree squat hold 

Rest 2:00

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SATURDAY

20:00 amrap

10 double bottom burpees

20 double KB deadlifts 32/24’s

30 abmat sit up

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SUNDAY

For time

80 double unders 

60 alternating dumbbell push press 20/12.5

40 Double dumbbell box step overs 20/12.5

60  alternating dumbbell push press 20/12.5

80 double unders