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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

 

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COVID-19 closure

On the 14th of december the government announced we are going back into a nation-wide lockdown for at least five weeks. Of course both team Vastberaden and team Heldhaftig have a plan ready for this scenario. We are committed to do all that we can to get you through the upcoming weeks as fit and flexible as possible! If you have any questions, concerns and/or positive words for the team don't hesitate to reach out to any of our coaches! Stay safe, stay fit, stay home and most of all, Stay Vastberaden!