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
- 20 push up
- 25 sit ups
- 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