plan een intake

Programming week 10

Monday 4 March

Warming Up

1-2 Sets:

  • 5/5 worlds greatest stretch
  • 5 behind the neck OH presses

1-2 sets:

  • 5 snatch pulls
  • 5 tall muscle snatches
  • 5 hang muscle snatches
  • 5 hang power snatches
  • 5 OH squats

 

WL – snatch

Work up to a heavy of the complex:

1 snatch deadlift + 1 powersnatch + 1 hang power snatch + 1 OH Squat

 

Workout

For time:

  • 30 cal machine
  • 25 TTB
  • 20 cal machine
  • 15 Burpee pull ups
  • 10 cal machine
  • 5 wall walks

TC = 12 min

Tuesday 5 March

Warming Up

  • 400 m jog & chat

1-2 sets:

  • 10 wall balls
  • 10 box jumps
  • 10 American KB swings
  • 10 Alt DB snatches (L)

Conditioning

3-4 RFT:

  • 400 m run
  • 25 wall balls @ 9/6 kg
  • 25 box jumps @ 60/50 cm
  • 400 m run
  • 25 American KB swings @ 24/16 kg
  • 25 alt DB snatches @ 1 x 22.5/15 kg

TC = 40 min

*Intermediates do 20 reps / Beginners do 20 reps & 3 rounds

Wednesday 6 March

Warming Up

1-2 sets:

  • 5 squat & reaches
  • 5/5 single leg glute bridges

1-2 sets:

  • 10 Back Squats EB
  • 10 Good mornings EB

Strength

For quality:

2 x 12

2 x 10

1 x 8

  • Back squats
  • Good mornings

*Build weight as reps go down

 

Workout

2 rounds of – so total time = 23 min

3 min AMRAP

  • 15 Deadlift high pulls
  • 5 burpees over BB

1 min rest

3 min AMRAP

  • 15 hang power cleans
  • 5 burpees over BB

1 min rest

3 min AMRAP

  • 15 STOH
  • 5 burpees over BB

1 min rest before round 2

Thursday 7 March

Warming Up

TABATA:

  • banded lateral raise (change side each set) 
  • HS hold (wall facing if kick up is an issue)

Then 2 sets:

  • 5/5/5/5 banded lat pull down matrix
  • 30″ hollow body hold

 

Gymnastics

3-5 RFQ:

  • 5-15 HSPU
  • 3-6 strict TTB / leg raise or toes to rig

*Rest as needed

 

Workout

15 min AMRAP

  • 12 DB thrusters @ 2 x 22.5/15 kg
  • 15 pull ups
  • 50 DU / 100 SU

Friday 8 March

Open Workout 24.2

Saturday 9 March

Warming Up

2-3 RFQ:

  • 60″ row
  • 10 glute bridges
  • 5/5 KB windmills
  • 10/10 pallof OH press (press out OH instead of in front of chest)

WL WOD/ST

For quality:

4 x 5

  • Hip thrusters

Between each set:

  • 3/3 Turkish Get Ups

*Aim to build the weight over each set

 

Workout

2 RFT:

  • 12 Box step ups 1 FR & 1 OH DB @ 2 x 22.5/15
  • 9 Snatches 42.5/30 kg – L
  • 6 burpees over barbell

2 min rest & change weight

2 RFT:

  • 12 Box jump overs
  • 9 DB burpee deadlifts @ 2 x 22.5/15
  • 6 Snatches 55/40 kg – M

TC = 15 min

Sunday 10 March

Warming Up

  • 400 m run holding a band with 1 buddy

Then 1-2 RFQ:

  • 3/3 lunge matrix
  • 30″ D-ball hold
  • 10 double DB snatches (L)
  • 10 kip swings

Conditioning

Prep for the WOD, get stuff ready and talk strategy

 

Buddy WOD

In teams of 4:

Pair 1:

4 K run in 400 m rounds* (hold a band with your buddy to ensure you stay close – pass the band to the other couple when you change)

Versus pair 2:

  • 50 D-ball to/over shoulder IGYG
  • 100 m D-ball walking lunges IGYG
  • 50 cal row IGYG
  • 50 devil presses IGYG
  • 50 TTB IGYG

Max burpees IGYG for remaining time – 2 people can work at same time.

TC = 30 min

*You have about 5 min per movement, choose weights accordingly. For some parts this is plenty of time, like the rower, but others might be a lil more challenging.

Flow: pair 1 starts on the run, pair 2 on the chipper. Once pair 1 is back from the first 400 m lap they take over from pair 2 and pick up where they have left off. When the 4K run is finished, the whole team of 4 can help get through the chipper. Only one person can work at the same time. Once the chipper is done it’s a max burpees for the remaining time. Two people can work at the same time. So if the whole team of 4 is present, 2 work, 2 rest. If there’s still athletes running, both athletes can work.