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