Vastberaden Zoom programming week 10
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MONDAY
(repeat from 15-1-2021)
WARM UP
3 rounds
10 sit ups
20 spider hops
30 jumping jacks
Alt. tabata
Star plank
WORKOUT
12:00 amrap
10 bottom hops
20 Bicycle crunches https://www.youtube.com/watch?v=9FGilxCbdz8
COOLDOWN
Lizard 1:00
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TUESDAY
WARM UP
2 rounds
5 cossack squats (each)
10 squat to pike
3 rounds
30 Jane fonda’s (each)
30 frog pumps
WORKOUT
5 rounds
10 pistols
10 jumping back scales (each)
20 tuck crunches
COOLDOWN
Pigeon 1:00
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WEDNESDAY
WARM UP
2 rounds
10 Push ups +
10 high plank rocks
30 arch reverse flyes
2 rounds
40 high knees (right + left = 1_
8 push ups to downdog
WORKOUT
10 rounds for time
4 strict hspu or 6 pike push ups or 8 push ups
20 chair taps
COOLDOWN
Calf stretch 1:00
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THURSDAY
WARM UP
3 rounds
50 jumping jacks
:30 hollow hold
10 bulgarian split squat (each)
WORKOUT
10-20-30
Burpees
Jump split squats (each)
V-ups
*Finisher*
3 rounds:
– 10-20 supine leg raises
– 10-20 seated leg raises
Rest 1:00
COOLDOWN
Seal pose 1:00
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FRIDAY
WARM UP
3 rounds
:30 Forearm stretch (each)
20 alt. lower trap raises (10 each)
10 bench dips
WORKOUT
3-4 rounds for quality
10 archer push ups (total)
20 bench dips
1 round of gymnastic swimming (20-20-20:20)
*finisher*
3 rounds
10 v-ups
Max hollow hold
Rest 1:00
COOLDOWN
Door post stretch 1:00
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SATURDAY
TBA: *Crossfit Open Workout*
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SUNDAY
WARM UP
100 jumping jacks
10 double bottom burpees
100 high knees
WORKOUT
15:00 amrap
10 double bottom burpees
50 air squats
50 high knees (left + right =1)
COOLDOWN
calf stretch 1:00
