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Vastberaden Zoom programming week 11

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MONDAY

 

WARM UP

3 rounds

10 skater jump

20 high knees 

3 rounds

5 burpees

10 straddle leg lifts 

15 hollow rocks

WORKOUT 

5 rounds 

5 inch worms 

15 V-ups

COOLING DOWN 

Lizard with twist 1:00

 

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TUESDAY

 

WARM UP

4 rounds

10 push up +

10 bottom hops

5 triple jumps 

 

WORKOUT
EMOM 18

  1. 20 push up
  2. 25 sit ups
  3. 30 air squats

 

COOLDOWN

Couch 1:00 (each)

 

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WEDNESDAY

 

WARMING UP

10-20-30-40-50

Jumping jacks

High knees (right + left =1)

 

2 rounds (each side)

10 star plank clams

10 side plank rotations

:20 side plank hold

*try to do it unbroken

 

WORKOUT

“Its a trap”

For time 

100 burpees

Every 2:00 do  100 high knees (right + 1left =1) (incl 00:00)

 

*finisher if needed*

2-3 rounds

20 Arch donkey kicks (10 each)

15 super mands

10 arch rocks

Rest :30

 

COOLDOWN

Single leg stretch 1:00 (each)

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THURSDAY

 

WARM UP

On the spot jog + air squats 3 min

 

WORKOUT 

16:00 amrap 

20 jumping back scales (10 each)

40 lunges 

:60 wallsit 

 

COOLING DOWN

Wall 4 1:00 (each)

couch 1:00 (each)

 

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FRIDAY

 

Warming up 

100 jumping jacks 

10 burpees

100 jumping jacks 

10 burpees 

 

Workout

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

Double bottom burpees 

40-36-32-28-24-20-16-12-8-4

Mountain climbers 

 

Cooldown

Calf stretch 1:00

 

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SATURDAY

 

TBA: *Crossfit Open Workout*

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SUNDAY

 

WARM UP

50 high knees (right + left = 1)

30 jumping squats

20 push ups 

10 burpees


WORKOUT
For time:

25 Burpees

50 high knees (right + left =1)

50 Push-ups

50 high knees (right + left =1)

75 Walking Lunges

50 high knees (right + left =1)

100 Air Squats

50 high knees (right + left =1)

75 Walking Lunges

50 high knees (right + left =1)

50 Push-ups

50 high knees (right + left =1)

25 Burpees

 

COOLDOWN

Pigeon 1:00

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