plan een intake

Programming week 13

Monday 27 March

Warming Up

2 rounds – 3 min each of:

  • choice machine, 1 min- easy pace
  • 10 barbell good mornings
  • 10 barbell bent over rows
  • max reps air squats in the remain time

Gymnastics

12 min AMRAP for quality

  • 1 legless rope climb
  • 5 strict handstand push ups
  • 15 sec L/R single arm handstand hold
  • 1 min hollow hold

Workout 

For time

  • 40 cal row
  • 20 Heavy KB swings, pick load
  • 60 cal row
  • 20 Heavy KB swings
  • 80 cal row
  • 20 Heavy KB swings
  • 60 cal row
  • 20 Heavy KB swings
  • 40 cal row

Tuesday 28 March

Warming-up

3 RFQ:

  • 1 min machine
  • 10 bird dogs
  • 10 jump squats
  • 10 kb high pulls

 

Weightlifting – clean and jerk

5 x 1 power clean 2x hang squat cleans 2x split jerks

*Touch and go fast barbell cycling, start at 70% and increasing load a bit after each set

*Do not go over 85%

*Rest as needed between sets

 

Workout

For time

  • 25 Wall balls
  • 50 double unders
  • 25 DB Snatches
  • 50 double unders
  • 25 Ring dips
  • 50 double unders
  • 25 DB Snatches
  • 50 double unders
  • 25 Wall balls

Time cap = 15 min

*22.5/15kg DB 9/6kg wall ball

Wednesday 29 March

Warming Up

5 min AMRAP for quality:

  • 30″ dead hang
  • 5 burpees to target
  • 10 ring rows
  • 10 db presses

Gymnastics

4 RFQ:

  • 5 pull ups/7-10 ring rows
  • 5 kipping handstand push ups/(deficit) pike push ups
  • 5 chest-to-bars/7-10 jumping pull ups
  • 5 kipping handstand push ups/(deficit) pike push ups
  • 5 muscle ups/7-10 strict (EB) pull ups 
  • 5 kipping handstand push ups/(deficit) pike push ups

 

Workout

20 min EMOM

  1. 10-18 cal machine
  2. 3-5 sandbag over box/yoke (chest height)
  3. 6-12 Burpees
  4. 3-5 sandbag over box/yoke (chest height)
  5. rest

Thursday 30 March

Warming Up

2-4 RFQ:

  • 30″ hollow hold
  • 10 L/R single leg KB DL
  • 10 supermans

Workout

Every 4 min x 8

  • 5 power snatches & 5 overhead squats
  • 8 high box jump overs, pick a challenging height
  • 8 Duo DB Deadlifts, pick load (moderate weight)
  • Remaining time: moderate pace on machine

RX 42/30Kg Barbell

Friday 31 March

Warming Up

  • 5 min machine (moderate pace)

Then 3 RFQ:

  • 10 KB high pulls
  • 8 L/R KB strict presses
  • 10 Goblet squats

Workout

With a partner 22 rounds for time of:

  • 9 burpees
  • 8 GTOH

Then:

  • Complete 2000 M Row IGYG

*RX 42/30kg

Saturday 1 April

Warming Up

  • 3 min machine

Then:

2-3 RFQ:

  • 5 L/R world’s greatest stretch
  • 30″ handstand hold
  • 45″ extended child’s pose

Skill work

9 min EMOM alternating:

  • 10 single DB alt squat snatches 
  • 15 butterfly sit ups
  • 12 M handstand walk

 

Workout

3 RFT:

  • 8/6 (Chest to bar) pull ups
  • 7 Thrusters 42/30KG
  • 18/14 cal echo bike
  • 7 Thrusters 42/30KG
  • 8/6 (Chest to bar) pull ups

TC = 13 min

*Go each interval with your best output

* in this rep range we go unbroken

*Rest 2 min between rounds

* < 3 min for each round

Sunday 2 April

Warming Up

2 RFQ:

  • 400 M Jog
  • 30″ Wall Sit
  • 30″ High Plank Hold
  • 10 Banded Face pulls

 

Weightlifting – Front squats

1x 10 Dead stop front squats at 60% 1RM

1x 10 Dead stop front squats at 65% 1RM

*Rest 2 min between sets

*Set-up block or a rack that you are just below parallel

*We want to remove all tension from your muscle between reps so you have to produce max force during every rep.

 

Workout

For time:

5 min to complete:

  • 40 D-Ball over shoulder @ 50/35KG

if complete within 5 min, extend the time cap with 5 min and complete:

  • a 1000M run

If complete within 10 min, extend the time cap again with 5 min and complete:

  • 90 cal echo bike

If complete within 15 min, extend the time cap again with 5 min and complete:

  • 5 min AMRAP SB walk for distance