plan een intake

Programming week 1

Monday 1 January 

Gym closed – Sleep late and go for a walk ;)

Tuesday 2 January

Warming Up

TABATA: down ups versus rope/ring rows

Then onto 1-2 sets of:

  • 10″/10″ rope hangs
  • 30″ hollow body rolls to arch

Onto 1-2 sets of:

  • 10 kip swings
  • 5 floor climbs

Gymnastics skill / strength – core

3-4 RFQ:

  • 1-3 (legless) ropeclimbs
  • 30-90″ plank hold
  • 5-15 TTB

*Rest as needed between sets & movements

 

Workout

6 min AMRAP

1-2-3-4-5-6-7-etc

  • Devil press
  • Burpee pull ups

Rest 3 min

6 min AMRAP

etc-7-6-5-4-3-2-1

  • Devil press
  • Burpee pull ups

Start where you finished and work the ladder back to 0

So for example you got to 3 burpee pull ups in the round from 6, you then start with doing 3 burpee pull ups, 6 devil press, 5 burpee pull ups, 5 devil presses etc. back to 0. If you pace this workout correctly you should be able to make it back to 0, or almost. If you finish sooner, you’ve paced too much in the first 6 min, if you have a lot of reps left you pushed too hard.

Score is the total reps completed in round 2

Wednesday 3 January

Warming Up

2-3 RFQ

  • 30″ ski erg on high resistance
  • 5/5 shoulder matrix
  • 5/5 lateral raises
  • 30″ plank with drag throughs using the weights from previous 2 movements

 

Weightlifting: Jerks skills

In 10-12 min: build up to a heavy (not max) of:

  • 1 push jerk & 1 split jerk

 

Then using that weight:

4-6 x 2 min

  • 1 push jerk & 1 split jerk

 

Workout

For time:

10-9-8-7-6-5-4-3-2-1

  • Power cleans
  • Front squats
  • Shoulder to overhead

@ 55-75% of 1RM clean & jerk

TC = 20 min

RX = 80/55 kg

Thursday 4 January

Warming Up

  • 2 min row/ski/bike

Then onto 1-2 sets of:

  • 10 Romanian deadlifts with empty barbell
  • 5/5 lunge matrix
  • 30″ D-ball bearhug hold

 

Conditioning

Warm up deadlifts to a weight that you can perform 10 reps with unbroken easily. This should help you pick your workout weight.

 

Workout

Buy in: calories on machine

For time:

  • 100 deadlifts (M)
  • 100 box jumps
  • 200 m D-ball bear hug carry
  • 1600 m run

*Complete in any order/rep range you wish

Cash out: calories on machine

TC = 32 min

RX = 100/70 kg BB & 30 cal echo or 38 cal ski erg

I = 70/50 kg BB & 30 cal ski erg or 38 cal assault bike

B = 50/30 kg BB & 25 cal assault bike or 20 cal row

 

Friday 5 January

Warming Up

2-3 RFQ:

  • 30”/30” banded tricep stretch
  • 10 goblet squats with DB pressing out DB at the bottom & hold for 3″
  • 10m/10m DB OH walk

 

Strength: Front squats & DB strict press

Do 2-4 warming up sets, then onto:

4 x every 3 min:

  • 8 front squats
  • 8 strict presses

 

Workout – GYM

10 RFT with a buddy:

  • 30 double unders IGYG
  • 12 HSPU or HR push ups IGYG
  • 9 synchronised TTB or knee raise

TC = 15 min

Saturday 6 January

Warming Up

10 min AMRAP

  • 30″ plank hold with shoulder taps
  • 10 crab reaches
  • 5 down ups
  • 10 scap pull ups into 15″ dead hang

 

Gymnastics push / pull skill-strength

3 rounds for quality of:

  • 3-6 BMU / 5-10 (C2B) kipping/butterfly pull ups / 10-15 kip swings or half kipping pull ups

Rest 30″

  • 5-10 push ups

Rest 30″

  • 5-10 strict pull ups

Rest 30″

  • 5-10 push ups

Rest as needed before set 2 and 3

 

Workout

5 x 2 min on / 1 min off

  • 2 wall walks
  • 15/12 wall balls
  • max cals on rower/ski-erg/bike in remaining time

*Score is total calories collected in 5 rounds

Sunday 7 January

Warming Up

  • 2 min row/ski/bike

Then with an empty barbell 1-2 sets:

  • 5 good mornings
  • 5 step back lunges
  • 5 OH squats

Then onto:

  • 5 high hang snatch pulls
  • 5 high hang snatches
  • 5 hang snatch pulls
  • 5 hang snatches
  • 5 snatch pulls
  • 5 snatches

Weightlifting: Snatch

Warm up to a heavy (max for advanced) of the complex:

  • 1 snatch grip deadlift + 1 powersnatch

Then reduce weight by 20-30% and onto:

Every 30″ x 16

  • 1 Snatch grip deadlift + 1 powersnatch

Beginners go every minute and perform: 3 x 1 snatch deadlift + 1 powersnatch

 

Team WOD

16 min AMRAP

P1&P2:

  • 15 synchro V-ups
  • 15 line facing burpees

P3:

  • double KB/DB hold in front rack – elbows off torso but not over shoulders. Keep an active front rack at all times

RX = 2 x 22.5/15

I = 2 x 15/10

B = 2 x 10/5

*Switch positions any time you want – If DB’s touch the ground, elbows touch the torso the whole team stops and does 2 synchronised wall walks. Beginners make teams of 4 so someone has rest