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Maandag 12 December
Warming-up
3 Rounds For Quality
16 High plank shoulder taps
12 Weighted Back lunges
8 tempo push-ups (4-2-4)
Gymnastic Skill Work
Max Distance Handstand Walk
Rest 2 min
2 Rounds of:
18M-12M-6M Handstand Walk
*Rest 45sec. Between sets
*Rest 2 min between rounds
Workout
6 Rounds For Time of:
5 Ring Muscle ups
10 Front squats 50/35KG
15 Double DB Clean and jerks 22.5/15KG
TC = 15 min
*pick load from the floor
*Find 1 of the 3 movements to pull back on the intensity and work to regulate your breathing throughout the rounds
Dinsdag 13 December
Warming-up
5 min AMRAP
20M D-Ball carry
15 Air squats
10 Push ups
Monostructural conditioning
1×36 min complete with machine of your choice
6 Rounds of:
3 min-> Moderate pace
3min-> Fast pace
Woensdag 14 December
Warming-up
3 Rounds For Quality
6 L/R KB bottoms up z-press
20M KB overhead walk 10L/R
8 L/R Single arm KB DL
Gymnastics strength
2 rounds of
10 Strict Handstand push ups
Rest 1:30
12 Strict Handstand push ups
Rest 2:00
15 Strict Handstand push ups
Looking for quality movement and big sets. Don’t worry about the reps. if you can’t do them all, just go for max reps per set
Workout
For Time
2 Clusters 60/40KG
20 Alternating Box Step-ups 60/45CM
3 Clusters 70/50Kg
18 Alternating Box step ups
4 Clusters 80/60
16 Alternating Box Step ups
5 Clusters 90/65 KG
In the in the remaining time: find your 1RM Cluster
TC = 14 min
Donderdag 15 December
Warming-up
9 min EMOM (3 rounds)
45” Banded Shoulder stretch
5 L/R KB Snatch
10 Burpees to target
Weightlifting: Back Squat
1×5 at 80%
1×3 at 85%
1×1 at 90%
1×1 at 90%
1×1 at 90%
Rest as needed between sets
Workout
3x For Max effort
12 Cal Echo bike
10 WallBall Shots
8 Alternating DB Split Snatches 22.5/15KG
*Rest 2 min between rounds
*Max Effort means max effort. Every round.
Vrijdag 16 December
Warming-up
2 Rounds of
800 M Jog
20 Box Jumps
Technique
D-Ball/Sandbag on box
1-1-1-1-1-1-1-1-1-1 90CM BOX
Build up to the heaviest of the day.
Workout
For time in IGYG: 1 person works 1 rests
5000M Row
into…
300 Double Unders
200 DB Alternating Back lunges
100 Ground to Overhead 40/30kg
TC = 30 min
Zaterdag 17 December
Warming-up
3 Rounds for quality:
10 straight arm banded pull downs
45” hollow body
Gymnastic work for time: Bar Muscle-up
30 Bar Muscle ups
Don’t focus on your overall time, but move for quality and try to make big sets.
TC = 5 min
Workout
4 Rounds, each for time
30 Double unders
8 Deadlifts 100/70KG
15 TTB
8 Deadlifts 100/70
30 double unders
*2 min rest in between
*Try to stay consistent in round times.
Zondag 18 December
Warming-up
3 Rounds for quality:
20 M DB Farmer carry
10 Ring Rows
45” machine
Weightlifting – Clean
1x High hang clean + hang clean + Clean at 65%
1x High hang clean + hang clean + Clean at 70%
1x High hang clean + hang clean + Clean at 75%
1x High hang clean + hang clean + Clean at 80%
1x High hang clean + hang clean + Clean at 85%
*% From 1 RM Clean
*No power cleans
Workout
3 Sets, each for time:
10 Ground to overhead
10 Bar facing burpees
*Rest 2 min between rounds
*Push the intensity to his maximum here. Treat this as pieces of an open workout and of course you go unbroken on this.