plan een intake

Programming Week 12

Monday 18 March

Warming Up

2-3 RFQ:

  • 60″ row
  • 10 Russian baby makers
  • 10 good mornings
  • 5/5 KB windmills

WL

For quality:

4 x 5

  • Deadlifts

Between each set:

  • 3/3 Turkish Get Ups

*Aim to build the weight over each set

 

Workout

3-5 RFQ:

  • 10 DBL DB cleans
  • 10 m FR carry
  • 10 OHP
  • 10 m FR Carry
  • 10 DBL DB lunges
  • 10 m FR carry
  • 10 DBL DB squats

*If you break the chain, you have to do 3 burpees over the DB

Take a heavier set DB/KBs each round

TC = 15 min

Tuesday 19 March

Warming Up

  • 2 min machine of choice

Conditioning

3 x 1′ on / 1′ off:

  • 30″ shuttle run into 30″ burpee to target
  • 30″ row into 30″ A-squats
  • 30″ ski into 30″ KB swing

*decide on KB weight & A-squat stack height

 

Workout

4 rounds 2.5 min on / 1 min off

  • 400 m run into AMRAP burpee to target (a target you cannot reach when standing tall with arms extended)

3 min rest

4 rounds 2.5 min on / 1 min off

  • 500 m row into AMRAP A-squats

3 min rest

4 rounds 2.5 min on / 1 min off

  • 400 m ski into AMRAP KB swing

The first movement should take no more than 2 min. Adjust your distance accordingly.

Move at a hard but sustainable pace for these first 2 min and then push the pace on the second movement

Wednesday 20 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 9

1 x 6

  • Back squats
  • Good mornings

*Build weight as reps go down

 

Workout

20 min EMOM for reps:

  1. D-ball to/over shoulder
  2. (legless) rope climbs or commando pull ups
  3. SB/D-ball hold
  4. 7.5 m shuttle runs
  5. rest

Thursday 21 March

Warming Up

  • 400 m jog & chat

Then 8 x 30″ on / 30″ off

  1. scap pull ups
  2. plank hold
  3. kip swings
  4. seal pass throughs
  5. knee/leg raises
  6. walkouts with a push up
  7. (half) kipping pull ups
  8. push ups
  9. TTB or knee raise / pull up alternating

 

Gymnastics

10 x every 90″

  • 1 (C2B) pull up + 1 TTB + 1 (C2B) pull up + 1 TTB + 1 (C2B) pull up + 1 TTB
  • 5-12 push ups in rings

 

Workout

10 min AMRAP:

  • 9 deadlifts @ 100/70 kg (should be M/50-60% of 1RM)
  • 3 wall walks

*Mean combo of pulling and pushing. These 10 mins will feel long. Consider breaking up your deadlifts from the start.

Friday 22 March

Warming Up

1-2 sets:

  • 5 walkouts with heeltap
  • 10 shoulder dislocates

1-2 sets:

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

 

WL

Work up to a heavy of the complex:

  • 1 power snatch / 1 OH Squat / 1 hang power snatch / 1 OH squat

 

Workout

In teams of 3:

P1:

15-12-9

  • Calories rower
  • Thrusters @ 50/35 kg (M)

P2 & P3:

3 RFT in IGYG

21-15-9

  • Calories ski erg
  • Snatches @ 50/35 kg (M)

TC = 27 min

*When all partners have done the thruster & rower combo they can all help the second combo. Only 1 athlete is working at any given time.

Saturday 23 March

Warming Up

6 x 1′ on / 30″ off

  1. shuttle runs
  2. farmer carries – L
  3. row or ski
  4. FR carries – L
  5. DU/SU
  6. OH carries – L

 

Conditioning

3 RFT:

  • 100 m farmer carries
  • 400 m run
  • 100 m FR carries
  • 500 m row or ski
  • 100 m OH carries
  • 150 DU / 300 SU

TC = 40 min

Sunday 24 March

Warming Up

1-2 sets:

  • 5/5 KB hip openers
  • 10 jefferson curls

1-2 sets:

  • 10 Back Squats EB
  • 10 Good mornings EB

 

Strength

For quality:

2 x 9

2 x 6

2 x 3

  • Back squats
  • Good mornings

*Build weight as reps go down

 

Buddy Workout

20 min AMRAP:

  • 24 V-ups synchro
  • 20 box jumps IGYG
  • 12 pistols synchro
  • 15 box jump overs IGYG
  • 6 (jumping) BMU synchro/IGYG
  • 10 burpee box jumps IGYG
  • 10 m HS walk IGYG or 3 wall walks synchro

*Beginners do jumping BMU in IGYG, Advanced in sync.