plan een intake

Programming week 41

Monday 6 October

Conditioning – TEST

  • 400 m Row for time

Pair up in teams of 3 for each rower.

1-2 rounds of:

P1:

  • 60″ easy row

P2 & P3:

  • AMRAP 5 Inchworms, 10 air squats & 5 Cat Cows 

Then onto:

P1:

2 RFQ:

  • 100 m row @ ~80%
  • 100 m row slow

P2 & P3:

  • 10 KB Deadlifts & 10 Banded Rows

Then onto:

P1:

  • 150 m row @ 90% effort, full recovery

P2 & P3:

  • Rest

Then onto:

Max 3 attempts to find your best time:

  • 400 m row

*Ensure at least 5 min rest between each attempt.

B. Workout

In teams of 3:

P1:

  • Row 4000 m 

P2 & P3: 

AMRAP

  • 20 Deadlifts YGIG @ 100/70 kg 
  • 20 (C2B) Pull Ups YGIG

TC = 18 min

*Change as often and whenever you like. Your score is 4K time and the number of reps collected in the AMRAP

I = 70/50 kg & banded pull ups

B = 50/35 kg & Ring Rows

Tuesday 7 October

Warming Up

2 RFQ:

  • 5/5 Step back lunges to knee raise
  • 5/5 Single Leg Deadlifts

2 RFQ:

  • 5 Slow Back Squats with EB, 3″ eccentric
  • 5 Slow Good Mornings

Strength/WL

A. Back Squats

  • 2 x 5 @ 70-75%
  • 2 x 5 @ 75-80%
  • 1 x 3 @ 80-85%

B. Push/Split Jerks

5-3-3-2 reps of:

  • Push or Split Jerks

Then onto:

2-3 RFQ:

  • 18 unbroken thrusters AHAP

C. Hinge/Core Accessory

3-5 rounds to find a max load:

  • 10 SA KB Deadlifts into max distance suitcase carry – L
  • 10 SA KB Deadlifts into max distance suitcase carry – R

*If you can walk more than 30 m the KB is too light

Wednesday 8 October

Conditioning – TEST

  • 400 m Row for time

Pair up in teams of 3 for each rower.

1-2 rounds of:

P1:

  • 60″ easy row

P2 & P3:

  • AMRAP 5 Inchworms, 10 air squats & 5 Cat Cows 

Then onto:

P1:

2 RFQ:

  • 100 m row @ ~80%
  • 100 m row slow

P2 & P3:

  • 10 KB Deadlifts & 10 Banded Rows

Then onto:

P1:

  • 150 m row @ 90% effort, full recovery

P2 & P3:

  • Rest

Then onto:

Max 3 attempts to find your best time:

  • 400 m row

*Ensure at least 5 min rest between each attempt.

If you already did this test and do not wish to repeat it:

1′ ON / 1′ OFF x 10:

  • 5 Devil Presses Into Max Calorie Ski

*All out sprint, do not hold back. One minute isn’t enough to fully recover so it’s okay to see a steady decline in your sets.

 

Workout

3 RFT:

  • 400 m run
  • 30 Box Jump Overs
  • 20 TTB

TC = 21 min

Thursday 9 October

Warming Up

2 RFQ:

  • 10 Forward Raises with light plates
  • 5/5 World’s Greatest Stretch

1-2 RFQ with PVC or BB:

  • 5 Behind the neck presses
  • 5 OH Squats
  • 5 Drop Snatches

1-2 RFQ with EB:

  • 5 Snatch Pulls
  • 5 Muscle Snatches
  • 5 Power Snatches
  • 5 Squat Snatches
  • 2 Snatch Pulls, 2 Hang Squat Snatches & 1 Squat Snatch

Strength/WL

A. WL – Snatch

Find a technical max of:

  • 2 Snatch Pulls
  • 2 Hang Squat Snatches
  • 1 Squat Snatch

Then onto:

  • 1 Snatch Pull
  • 1 Hang Squat Snatch
  • 1 Squat Snatch

Into:

  • 1 Squat Snatch

*Slow down the first pull and try to accelerate as much as possible as soon as you get over the knee.

 

B. Push / Single Leg Squats

6 min EMOM

  • 10-15 Push Ups
  • Walking Lunges in remaining time @ 2 x 20/15 kg

 

C. Pulling Strength / Bicep Curl

10 min AMRAP for quality:

  • 5-10 (Banded) Chin Ups or supinated grip inverted rows

Straight into:

  • Max BB Bicep curls (if you did the curls last week, aim for the same weight)

Friday 10 October

Warming Up

2 RFQ:

  • 60″ Skipping any style
  • 10 DBL DB Deadlifts
  • 10 DB DB Snatches
  • 30″ D-ball Hold

*Take a heavier D-ball, set DBs for round 2

Team WOD

Prep:

Find a max weight for:

  • 5 Devil Presses
  • 1/1 D-ball/SB to shoulder

*If you’re having a good day, use these weights for the WOD ;)

Workout

Dreas’ Birthday Bash

With A Buddy For Time (All YGIG):

  • 33 DU’s
  • 33 DU’s + 33 DB Deadlift
  • 33 DU’s + 33 DB Deadlift + 33 Dips
  • 33 DU’s + 33 DB Deadlift + 33 Dips + 33 Devil Press
  • 33 DU’s + 33 DB Deadlift + 33 Dips + 33 Devil Press + 33 D-Ball to Shoulder

TC = 33 min

Saturday 11 October

Warming Up

2 RFQ:

  • 5/5 ATG Split Squats
  • 30″ SB Hold
  • 5 Inchworms

Strength/WL

A. Squats

2 RFQ:

  • 15 SB Squats
  • 8/8 FFE Split Squats

2 RFQ:

  • 10 SB Squats
  • 6/6 FFE Split Squats

1-2 RFQ:

  • 5 SB Squats
  • 4/4 FFE Split Squats

B. Good Mornings & Strict TTB/TTR

3-4 RFQ:

  • 5-15 Strict TTB or TTR (Toes to Rig)
  • 15 Good Mornings

*No rest between movements, rest as needed after each round.

 

C. Accessory – DB Snatch

3 attempts to find a max weight for:

  • 1/1 SA DB Snatch

Sunday 11 October

Warming Up

2 RFQ:

  • 5 Down Ups
  • 30″ Scapula Pull Ups
  • 30″ Scapula Push Ups

2 RFQ:

  • 5 Burpees
  • 5-10 Kip Swings
  • 30″ Handstand Hold to wall (WF if needed)

Gymnastics Skills

Start a new set every 3 min x 4:

  • 5-15 (C2B) pull Ups / 3-5 BMU
  • 5-10 m HS walk or 2-4 (partial) Wall Walks

*Skill work with a tad of time pressure. Aim for at least 1 min rest before the next round.

Gymnastics Strength

12 min EMOM

  • 1 – 6-12 (Pike) Push Ups
  • 2 – 12-24 V-ups
  • 3 – Rest

Conditioning

16 min AMRAP:

  • 6 DB Hang to OH / into 6 OH lunges R @ 30/22.5 kg
  • 6 DB Hang to OH / into 6 OH lunges L @ 30/22.5 kg
  • 12 A-Squats

At 0:00 and every 2 min:

  • 6 Burpee Pull Ups

*Use a heavy DB that scares you. 6 reps should just be doable.