plan een intake

Programming week 1

Monday 30 December

Warming Up

1-2 Sets:

  • 5/5 Front Rack Stretch with Barbell
  • 30″ Barbell behind the neck front rack stretch

1-2 sets:

  • 5/5 Barbell front rack step Back Lunges
  • 10 RDL’s
  • 10 Bent Over Rows

Strength/WL

  • 2 x 5 Front Squats @ 80-84%
  • 2 x 4 Front Squats @ 84-88%
  • 1 x 3 Front Squats @ 88-92%

After each set:

  • 7/7 SA Row

*Same reps as last week on the rows, see if you can add weight

Workout

For time:

  • 100 Box jump overs
  • 25 Renegade rows with push ups
  • 800 m Run
  • 50 DBL DB Burpee Deadlift

TC = 20 min

I = 2 x 15/10 kg & 600 m run

B = 2 x 10/7.5 kg & 400 m run

Tuesday 31 December

Warming Up

  • 2 min Machine

2 Rounds:

  • 5 EB Clean Deadlifts
  • 5 EB High Pulls
  • 5 EB Front Squats
  • 5 EB Strict Press

Then onto 2 Rounds:

  • 5 Powercleans
  • 5 Burpees Over Barbell

Conditioning

Final workout of the year – we’re counting down to 2025!

In teams of 3-4:

12-11-10-9-8-7-6-5-4-3-2-1 reps of:

  • Synchronised Powercleans (per 2) @ 70/50
  • Synchronised Burpees over the barbell (whole team) – sync chest to floor
  • Buddy Wall Balls (per 2)
  • Push Up with Buddy Shoulder Tap (whole team)

20 reps of:

  • Sync D-ball GTOH (whole team) OR @ 50/35 kg – sync at top
  • RX+ option: Worm Clean & Jerks 

25 reps of:

  • Synchro Wall Walks (per 2)

Onto:

  • Ski-sprint for max calories until the clock hits 40 min

TC = 40 min

*Score is time/reps @ 40 min + calories collected.  Syncing per 2 or whole team, so teams of 4 have more rest.

Wednesday 1 January

Gym is closed

 

 

Thursday 2 January

Warming Up

1-2 sets:

  • 10 Shoulder Disloactes
  • 10 Giant Circles

Then onto 1-2 rounds:

  • 5 Tall Snatch High Pulls
  • 5 High Hang Muscle Snatches
  • 5 Back Squats to Snatch Push Press
  • 5 OH Squats
  • 5 Drop Snatch
  • 5 Tall Snatch

Weightlifting Technique

  • 1 x 5 Snatches
  • 2 x 3 Snatches
  • 1 x 2 Snatches
  • 2 x 1 Snatch

*All performed as singles – build weight over all sets.

Workout

90″ AMRAP

  • 10 Pull Ups
  • 5 Line Facing Burpees

1 min rest

x 5

Straight into:

8 min AMRAP:

  • 6 Powersnatches @ 42.5/30 kg
  • 6 TTB or V-ups

Friday 3 January

Warming Up

1-2 sets:

  • 10/10 Single Leg RDL’s
  • 5 Walkouts With Heel Tap

1-2 sets with Empty Barbell:

  • 10 Romanian Deadlifts
  • 10 Strict Presses

Strength

  • 1 x 5 Deadlifts @ 82-86%
  • 2 x 4 Deadlifts @ 86-90%
  • 2 x 3 Deadlifts @ 90+??%

After each set:

  • 3 Push presses

Workout

For time all IGYG:

  • 60 Pistol or Skater Squats
  • 60 Cal Machine
  • 60 FR Lunge steps @ 2 x 22.5/15 kg
  • 20 Rope Climbs

*On 0:00 and every 2 min: 30 synchro DU both buddies

TC = 22 min

Saturday 4 January

Warming Up

7 min AMRAP:

  • 10 Banded Shoulder Disclocates
  • 10 Banded Pull Aparts
  • 30″ Hollow Body Hold
  • 30″ Arch Body Hold
  • 30″ skipping

Gymnastics – Butterfly/Kipping Technique

2-3 RFQ:

  • Butterfly: 10 Shoulder Circles With Cone Between Feet & 5 Strict Pull Up with Butterfly Fall Through
  • Kipping: 5-10 Kip Swings With Cone Between Feet & 5 Strict Pull Ups (use a box to jump onto the rig if needed) Into Kip Swing

Then onto:

3-4 RFQ:

  • 5-10 Butterfly (C2B) Pull Ups
  • 5-10 Kipping (C2B) Pull Ups

Between each set:

  • 40″ Hollow Body Hold

Workout

10 RFT:

  • 8 Box jumps
  • 4 Devil Press @ 1 x 30/22.5 kg

TC = 10 min

*Treat today’s workout as an EMOM, how many reps can you keep up per min for 10 sets? Choose a heavy DB for the devil presses.

I = 7/3 reps

B = 6/2 reps

Sunday 5 January

Warming Up

  • Pizza Boy Game

Then onto:

  • 10 EB Deadlifts
  • 10 EB Front Squats
  • 10 EB Strict Presses

Then onto

  • 10 Tall Muscle Clean & Push Press
  • 10 Hang Power Cleans & Push Jerks
  • 10 Squats Cleans & Split Jerks

 

Sunday Funday Workout

In teams of 2

30 min AMRAP:

  • 30 m (Buddy) HS walk or 60 m wheelbarrows
  • 20 BB Thrusters @ 70/50 kg IGYG – H
  • 100 m Buddy Carry (anyhow)
  • 30 BB Clusters @ 70/50 kg IGYG – M
  • 15 Buddy Synchro Shuttle Runs (5 m there and back = 1 rep)
  • 40 BB Clean & Jerks @ 70/50 kg IGYG – L

*Today you just need a buddy and a barbell. Challenge yourself on the weight of the barbell.