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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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