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Vastberaden Zoom programming week 14

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MONDAY

The “home” chief 

5×3:00 

4 burpees

7 V-ups or (tuck crunches)

10 jumping lunges 

Rest 1:00

 

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TUESDAY

4 rounds 

40 sit ups 

40 air squats 

40 mountain climbers (right + left =1)

5 rounds

10 arch rocks

10 supermans

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WEDNESDAY

For time

100 high knees (right & left = 1)

100 Heel touches 

100 lunges 

100 spider hops 

100 high knee (right & left = 1)

 

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THURSDAY

10-20-30-40-50

Mountain climbers

Bottom hops

20-40-60-80-100

Russian twist

 

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FRIDAY

50 push ups

100 burpees

50 push ups

 

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SATURDAY

3 rounds

50 tuck crunches 

5 wall climbs 

50 jumping jacks

 

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SUNDAY

3 rounds 

40 chair taps

20 triple jumps 

 

Alt. tabata

russian twist

*rest = hollow hold

 

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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!