plan een intake

Programming week 1

Monday 29 December

Warming Up

7 min AMRAP:

  • 5 Down Ups
  • 10 Scapula Pull Ups / Kip Swings
  • 10 Cal Machine
  • 10 Wall Balls

 

Conditioning

For time:

Buy in: 50 Burpees

5-10-15-20-25-20-15-10-5 reps of:

  • (C2B) Pull Ups
  • Wall Balls
  • Calories Echo (Not Assault) Bike/Ski Erg

Cash Out: 50 Burpees

 

TC = 40 min

I = (Banded) Regular Pull Ups & 45 Burpees / Calories Ski Erg/Rower

B = Jumping Pull ups or ring rows & 40 Burpees / Calories Rower/C2 Bike or Assault Bike

*Long grind today with a slow build in reps. This means more variation so see if you can push the pace a little more on the shorter sets.

Tuesday 30 December

Warming Up

With empty barbell 1-2 rounds of:

  • 5 Clean Deadlifts
  • 5 Clean High Pulls
  • 5 Front Squats
  • 5 Strict Presses

Then onto:

  • 5 Tall Muscle Cleans
  • 5 Tall Power Cleans & Strict Press
  • 5 Hang Muscle Cleans & Push Press
  • 5 Hang Power Cleans & Push Jerk
  • 5 Power Cleans & Split Jerks

Weightlifting

Re-TEST: BELLA COMPLEX

For max load:

  • 1 Clean
  • 1 STOH
  • 1 Front Squat
  • 1 STOH

Workout

10-16 min AMRAP depending on time left:

  • 4 Wall Walks/m HS walk
  • 12 BB Hang Squat Cleans @ 70/50 kg
  • 15/12 Cal Machine

*Use a challenging weight for the squat cleans. You should be fairly warm from the test. Aim for sets of 3-4 reps max. The machine is your active recovery, treat it as such.

Wednesday 31 December

Warming Up

1-2 sets of:

  • 30″/30″ PVC External Rotation Stretch
  • 5/5 Squat & Reaches

2-3 RFQ:

  • 5 Superslow Eccentric Front Squats (explosive on the way up)
  • 10 Ring Rows with 10″ hold at final rep

Strength

Find a max set:

  • Unbroken Chin Ups

After each set:

  • 5 Front Squats

Workout

AMRAP 15:

  • 5 Devil Presses @ 2 x 20/15 kg
  • 10 Box Step-Ups @ 2 x 20/15 kg
  • 15 Box Jump-Overs @ 60/50 cm

*The goal is to stay consistent in your rounds. Keep an eye on the clock to ensure each round is about the same length.

Thursday 1 January

GYM CLOSED

 

 

Friday 2 January

Warming Up

2 RFQ:

  • 5/5 Crab OH Reaches
  • 10 Upward Dogs to Downward Dogs

Then with an empty barbell:

1 RFQ:

  • 5 Jefferson Curls
  • 5 OH Presses

2 RFQ:

  • 5 RDL’s
  • 5 Push Presses

 

Strength

3-3-2-2 reps of:

  • Deadlifts
  • Push Presses

 

Workout

In pairs

2′ ON / 1′ OFF x 8

  • Odd: 20 Buddy Wall Balls into max synchro Burpee Shuttle Runs
  • Even: 20 synchro KB Swings @ 28/20 kg into max cals Ski YGIG

*Score is total reps collected in 8 sets

Saturday 3 January

Warming Up

  • 2 min skipping

Into 2 RFQ:

  • 10 m Bear Walks
  • 10 Wrist Push Ups
  • 30″ Plank Hold – optional HS hold for round 2

Gymnastics

3-4 RFQ:

  • HS Walk for max distance / HS walk to Wall / HS walk around a box
  • 35-50 DU/Crossover SU/DU

Into 2-3 RFQ:

  • 3-5 Wall Walks as close to the wall as you can keep a nice hollow position
  • 35-50 DU/Crossover SU/DU

*The goal of this part is to practice a skill you don’t master yet, so quality over quantity.

 

Workout

15 min EMOM For max reps:

  • Alt DB Snatches @ 1 x 20/15 kg
  • TTB / Leg or knee Raises
  • DBL DB Goblet Squats @ 2 x 20/15 kg

*The goal is to collect as many reps as possible in 15 min. Figure out what the best way is to accomplish that. Pushing 75% on all movements, or 50% on some and 100% on others?

Sunday 4 January

Warming Up

2 RFQ:

  • 30″ SB hold
  • 60″ Skipping
  • 10 Ring Rows
  • 5 Down Ups

 

Sunday Funday: Team Workout

In teams of 2-3:

10 RFT:

  • 4 Worm Clean & Jerks 
  • 8 Synchronised Burpees Over Worm/Rope 
  • 16 Synchronised Pull Ups 
  • 32 DU YGIG 

TC = 40 min

*Use SB’s if the worm is too heavy. In teams of 3 there’s more rest as you can switch one person in and out. Teams of 2 can divide the pull ups in YGIG. Pull ups can be scaled to ring rows/jumping pull ups if needed.