plan een intake

Programming week 11

Monday 13 March

Warming-up 

3 RFQ:

  • 5 inchworm
  • 1′ wall sit
  • 3′ Double Under practise

Active Recovery

For time:

  • 10-20-30-40-50-40-30-20-10 Cal Machine

Between each set:

  • 5 push ups
  • 10 sit ups
  • 15 air squats

TC = 45 min

Tuesday 14 March

Warming-up

3 RFQ:

  • 1′ machine
  • 10 overhead presses
  • 10 barbell weighted back lunges
  • 30” hollow hold

 

Weightlifting – Clean and Jerk

3×3 Clean and jerks at 70-75-80% 1RM

2×2 Clean and jerk at 80-85% 1RM

1×1 Clean and Jerk at 90% 1RM

 

Workout

3 RFT:

  • 40 cal Row
  • 30 Alternating DB Snatches 22.5/15KG
  • 20 Wall Ball Shots

Time Cap 9 min

Wednesday 15 March

Warming Up

  • 800M Row/Ski

2 RFQ:

  • 10 Banded goog morning
  • 10 Bird dogs
  • Side plank hold, L 30″/R 30″

Gymnastic work

15 min EMOM

Alternating between:

  • 2/1 Legless rope climb
  • 16 Pistols
  • 20 V-ups

Workout

For Time:

  • 100 Double unders
  • 21 Thrusters
  • 21 Pull-ups 

Rest 1′

  • 100 Double unders
  • 18 Thrusters
  • 18 Chest to bars

Rest 1 min

  • 100 Double unders
  • 15 Thrusters
  • 15 Bar Muscle ups / C2B / 

*RX 42/30KG Thruster

*Scaled: bent over rows, ring rows, pull ups, C2B

Thursday 16 March

Warming-up

3 RFQ:

  • 10 banded tricep extensions
  • 10 scapula pull ups
  • 10 push ups

 

Weightlifting – Bench

Build up to 1RM Bench press for the day

Then -20% and do 3 x 3 

 

Workout

4 RFT:

  • 5 Bar Facing Burpees
  • 15 Hang power cleans
  • 10 Bar facing burpees
  • 15 Hang power snatches
  • 5 Bar facing burpees

*RX: 45/32KG

*Rest 1:30 between rounds

Friday 17 March

Warming-up

3 RFQ:

  • 1′ machine
  • 1′ L/R banded shoulder stretches
  • 8 L/R single KB bottoms up overhead press

 

Weightlifting – strict press

  • 1×5 at 70% 1RM
  • 1×3 at 80% 1RM
  • 1×3 at 80% 1RM
  • 1×3 at 80% 1RM
  • 1×2 at 85% 1RM
  • 1×2 at 85% 1RM
  • 1×2 at 85% 1RM

Workout

EMOM with partner 25 min

  • 5 THRUSTERS
  • 5 burpees

*While partner hangs from pull-up bar

*Switch rounds

Saturday 18 March

Warming-up

  • 2′ machine

Then 2 sets:

  • 5 inchworms
  • 15 air squats
  • 20″ wall facing handstand hold

Gymnastic Work

E2MOM x 5

  • 1 WallWalk
  • 30” Handstand hold
  • 6M Handstand walk from the wall

 

Workout

AMRAP 16 min

Buy-in: 1000M Row/Ski

  • 4-6-8-10-12-14-16 etc…
  • D-Ball Deadlifts @50/35Kg
  • 6M L/R single arm DB overhead walking lunges in between

Sunday 19 March

Warming-up

7 min AMRAP for quality:

  • 10 pvc overhead squats
  • 5 Barbell weighted snatch grip neck presses
  • 30” deadhang

 

Workout

5 RFT:

  • 10 Overhead squats 50/35KG
  • 30 wall ball shots 9/6KG
  • 400M Run