Programmering week 51

Maandag 19 December

Warming-up

3 RFQ:

45” Machine

10x 10M Shuttle run

10 Banded face pulls

 

Conditioning 

Row/ski/bike 6 x 1000 M

Complete each set as:

500M Moderate pace

200M Recovery pace

300M Fast pace

*Rest 2 min between rounds

Dinsdag 20 December

Warming-up

5 min AMRAP for quality:

45” Handstand hold

15 Air Squats

10 L/R KB row

 

Gymnastic Work B

90% max strict handstand push-ups

rest 1:30 min

70% max strict handstand push-ups

rest 1:30 min

50% max strict handstand push-ups

 

Workout

5 RFT:

3 Seated legless rope climbs

8 Thrusters

400 M Row

*Thrusters starting at 40/30 Kg. Add 5 kilo every round

*The thruster will be your focus point. You want to stay consistent and unbroken throughout the rounds with controlled breathing and tempo. Even when the weight goes up.

*Rest 1:30 between rounds

* Aim for 3-4 min

Woensdag 21 December

Warming-up

2 RFQ:

800 M Run

20 Goblet Back lunges

 

Weightlifting – B: Back squat waves

3-2-1 at 75% 1RM, rest 30 sec between sets

Rest 2 min

3-2-1 at 80% 1RM, rest 30 sec between sets

Rest 2 min

3-2-1 at 85% 1 RM, rest 30 sec between sets

 

Workout

EMOM 14 min

Odd sets: 6 Sandbag/Dball Squats 90/50KG

Even sets: 12 Single DB Clean and jerks, pick load

*Go as heavy as possible (stay unbroken) on the clean and jerk

Donderdag 22 December

Warming-up

4 RFQ:

1 min machine

20 high plank shoulder taps

10 snatch grip strict press (Barbell weighted)

 

Workout

Every 5 min x 5 rounds:

300 M Run

20 V-ups

10 Bar Muscle ups

*stay consistent in the runs and go for unbroken sets in the muscle ups

*scale to 15 v-ups 7 BMU

Vrijdag 23 December

Warming-up

8 EMOM alternating For quality

5 kipping handstand push ups

10 Toes-to-bar

 

Gymnastic skill

4 RFQ:

10 M handstand walk

50 double unders

10 m handstand walk

 

Buddy WOD

2x 7 min AMRAP

0:00-7:00

8 Box jump overs 120 cm

5 D-Ball on box 50/35Kg

–Rest 2 min–

9:00- 16:00

5 Box jump overs 120CM

8 D-ball on box 50/35KG

Work/Rest ratio of 1/1. Stay unbroken through the rounds. complete 1 round before buddy takes over.

Zaterdag 24 December

Warming up

5 min AMRAP For quality

10 Ring Push-ups

15 Sit-ups

45” sandbag hold

 

Gymnastic work

Build-up to 3RM chest dip

Rest 5 min.

Max Reps chest dip

rest 1:30

Max Reps chest dip

*you can use the jerk blocks to dip on

 

Workout

5 rounds, each for time, of:

12 Bar facing burpees

10 M Overhead walking lunges (barbell weighted)

12 Toes-to Bar

10 M Overhead walking lunges (barbell weighted)

12 Chest-to-bars

*3:30 min time cap for each round

*Overhead walking lunges at 50/40KG

Zondag 25 December

Christmas WOD! Surprise ;)