plan een intake

Programming week 11

Monday 10 March

Warming Up

  • 1 round Gymnastics swimming
  • 10 Cat Cow stretches

1-2 RFQ:

  • 10/10 Banded Lat Raises
  • 30″ Active Hang
  • 5 – 6-Step Burpees

Gymnastics – Pull / Con

3-4 RFQ

  • 5 BMU / 10-20 (C2B) Pull Ups
  • 10 Tall Box Jump Overs

2-3 RFQ:

  • 10-20 Ring Rows / Pull Ups
  • 10 Fast 3-step Burpees

*Rest as needed – The goal of this part is not to complete the rounds as fast as possible, but it is to perform the movements as good and fast as possible on their own. So use a taller box than you normally would in a WOD and try to speed up your burpees as fast as possible. No pacing.

Workout

In pairs:

3 RFT all IGYG:

  • 10 D-Ball to shoulder
  • 20 m D-Ball Walking Lunges
  • 200 m D-ball Carry

*Find a buddy who can lift about the same weight as you can so you can share one D-ball. Use the heaviest D-ball you can perform the movements with.

Tuesday 11 March

Warming Up

1-2 RFQ:

  • 10 m Duck walks
  • 10 m Bear walks
  • 5 Inchworms

Then 1-2 RFQ:

  • 10 Plate Box Step Ups
  • 10 Plate Good Mornings

Strength

3-4 RFQ:

  • 8/8 Barbell Box Step Ups
  • 12 DBL DB Romanian Deadlifts

*Use a box that you can comfortably step onto. Tall boys & girls use a tall box, short boys & girls a shorter one. Better to use a heavier barbell than a taller box. Focus on stepping onto the box with one leg, so only step on the box with the other leg once the stepping leg is completely extended.

Workout

2 x 8 min EMOM

10/8 Calories machine*

*Add 1 Cal each min. If you can no longer complete the cals in the min hold the starting number for the remaining time.

4 min rest & repeat

Wednesday 12 March

Warming Up

1-2 RFQ:

  • 10 PVC Shoulder Dislocates
  • 10 PVC Giant Circles
  • 10 PVC OH Squats
  • 10 PVC Sotts Presses

Onto 1-2 Rounds with PVC or BB:

  • 5 Tall Snatch Pulls
  • 5 Tall Muscle Snatches
  • 5 Tall Power Snatches
  • 5 Tall Squat Snatches
  • 5 High Hang Squat Snatches
  • 5 Hang Squat Snatches
  • 3 Snatch Deadlifts, 3 Hang Squat Snatches, 3 High Hang Squat Snatches

Weightlifting – Snatch Technique

Work up to a heavy:

  • 1 Snatch Deadlift, 1 Hang Squat Snatch, 1 High Hang Squat Snatch

Once you lose form continue with:

  • 1 Snatch Deadlift & 1 Hang Squat Snatch

Then work up to a heavy:

  • 1 Squat Snatch & 1 OH Squat

*Focus on pulling yourself under the bar as smooth as possible, because we’re working from hang/high hang position this should feel a little easier than from the floor.

Workout

2′ ON/1′ OFF x 6

Even:

  • 12-20 TTB
  • AMRAP Powersnatches

Odd:

  • 8-15 OH Squats
  • AMRAP Burpee over BB

*Score is max reps collected over all 6 rounds

Thursday 13 March

Warming Up

9 min EMOM

  • 1 – Ski 60″ @ 60-70%
  • 2 – Row 60″ @ 60-70%
  • 3 – Bike 60″ @ 60-70%
  • 4 – Ski 45″ @ 70-75%
  • 5 – Row 45″ @ 70-75%
  • 6 – Bike 45″ @ 70-75%
  • 7 – Ski 30″ @ 80-85%
  • 8 – Row 30″ @ 80-85%
  • 9 – Bike 30″ @ 80-85%

*Keep an eye on the calories so you can make a good estimate of target calories for the training.

Conditioning – Mikko’s Triangle

36 min EMOM

  • 1 minute Row
  • 1 minute SkiErg
  • 1 minute Assault/Echo Bike
  • 1 minute Rest

*Set a single number of calories and complete that amount of work each minute – every minute.

Suggestions:

RX+ = 20/17 Cal

RX = 15/12 Cal

I = 12/9 Cal

B = 10/8 Cal

Friday 14 March

Open workout 25.3

Final week of the Open. If you’re not joining, come cheer our athletes on!

Saturday 15 March

Warming Up

1-2 RFQ:

  • 5 (Deficit) Jefferson Curls
  • 30″ Plank Hold

1-2 RFQ with empty barbell:

  • 10 EB Upright Rows
  • 10 Deadlifts

Strength

3-4 RFQ:

  • 8 Deficit Deadlifts

*Only use a deficit if you can safely do this. If your mobility doesn’t allow this safely or means you have to reduce the weight significantly skip this addition and stick to regular.

Then onto 2-3 RFQ:

  • 10 Good Mornings
  • 8/8 SA Rows

Workout

10 min AMRAP:

1-2-3-4-5-etc

  • Wall Walks

3-6-9-12-15-etc

  • C2B Pull Ups
  • Powerclean & Jerks @ 70/50 kg

I = Regular Pull Ups / 50/35 kg

B = Jumping Pull Ups/Ring Rows / 35/20 kg

Sunday 16 March

Warming Up

1-2 RFQ:

  • 5 Walkouts With Heel Tap
  • 10/10 Banded Lat Pull Downs
  • 30″ HS hold (back or wall facing)
  • 60″ Machine

Gymnastics – Com / Inv

3-4 RFQ:

  • 10-20 Leg Raise / (Alt) TTB
  • 5-10 SHSPU/ (Elevated Feet) Pike Push Ups

2-3 RFQ:

  • 10-20 (Alt) V-ups
  • 10 (deficit) KHSPU / 5 Negative HSPU or HS hold

*Rest as needed

Workout – Sunday Funday Buddy Workout

For time:

P1:

  • 200 m row/ski
  • 400 m row/ski
  • 600 m row/ski
  • 800 m row/ski

P2:

AMRAP

  • 5 KB Cleans R @ 24/16 kg
  • 5 Goblet Squats R
  • 5 STOH R
  • 5 KB Cleans L
  • 5 Goblet Squats L
  • 5 STOH L

TC = 20 min

Flow: P1 starts with 200 m row/ski, while P2 starts on the KB movements. Once P1 is done with the 200 m, they switch and P2 rows/ski’s 200 m. So each partner rows/ski’s each distance. Your score is time or reps at 20 min, and the number of total reps collected by both buddies.