Vastberaden Rooftop programming week 52
MONDAY
10 Rounds for Time
30 double unders
10 KB lunges 32’s/24’s
(cap = 15)
TUESDAY
5 rounds for quality
10 DB/KB rows (each)
10 reverse flyes
10 head curls
WEDNESDAY
3 rounds for time
80 Double unders
20 pistols
20 deficit push ups
20 V-ups
(cap = 20)
THURSDAY
20:00 AMRAP
30 wallballs 9/6
20 dumbbell hang snatch (22,5/15)
10 burpees
FRIDAY
21:00 amrap
21 V -ups
21 A ir squats
21 S umo deadlift high pull 24/16
21 T hruster 22.5’s/ 15’s
21 B urpees
21 E levated push up
21 R ussian KBS 24/16
21 A ir squats
21 D umbell Deadlift 22.5’s/15’s
21 E vil wheel
21 N o jump burpees
SATURDAY
CLOSED
SUNDAY
5 rounds for Time
30 abmat sit ups
30 goblet squats 24/16
(cap = 15)
Get in contact with us
We made it possible to start a chat directly on Whatsapp with one of our trainers. This should work on most devices. If the button doesn't work, please text us on : +31(0)6 - 28 46 72 43 . We'll respond ASAP. Thanks!