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Vastberaden Zoom programming week 16

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MONDAY

5 rounds

30 bulgarian split squats (15/15)

60 hollow body scissors kicks

 

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TUESDAY

8 rounds for time

5 burpees

10 deficit push ups

20 spider hops

40 jumping jacks 

 

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WEDNESDAY

4 rounds for time

20 skater jumps 

40 alt. single leg v-ups 

80 arch flutter kicks 

 

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THURSDAY

For time

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15

Bottom hops

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15

Push ups

 

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FRIDAY

5 rounds each for time

40 mountain climbers

20 jumping squats

10 burpees

(rest 1:00)

 

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SATURDAY

4×4:00 (rest 1:00)

5 push ups

10 sit ups

15 air squats 

 

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SUNDAY

50 curtsy lunges (each)

75 air squats

100 chair taps 

75 air squats

50 curtsy lunges (each)

 

5 min amrap 

1 v up

1 straddle up 

1 single leg v up 

1 shotgun 

+1 elke ronde

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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!