plan een intake

Programming week 14

Monday 31 March

Warming Up

1-2 RFQ:

  • 5/5 Squat & Reaches
  • 10/10 Lateral Reaches

1-2 RFQ:

  • 10 Plate GTOH
  • 10 Plate Goblet Squats with a 30″ Hold at the final rep
  • 30″ Deadhang

1-2 RFQ:

  • 5-10 EB Thrusters

Strength

8-6-4-2

  • Thrusters
  • Pull Ups (add bands/weights)

*Take as much rest as needed between sets. The goal is to end the last rep close to, or at failure.

 

Workout

3 RFT:

  • 50/45 Cal Row/Ski/Bike
  • 10 D-ball to shoulder with hand release @ 70/50 kg

TC = 20 min

I = 45/40 Cal & 50/35 kg

B = 40/36 Cal & 30/20 kg

Tuesday 1 April

Warming Up

  • Running drills – Trainers Choice

Conditioning – TEST

  • 400 m run for time

3 attempts to find your fastest 400 m time

*Take at least 3-4 min rest between attempts

Workout – Ahmed’s Bday Bash

AMRAP 20′

  • 1 Rope Climb
  • 4 Wall Walks
  • 19 Wall balls (20/14 lbs to 10/9 ft)
  • 90 DUs

*We’re celebrating Ahmed Ghanem’s bday today! 

Wednesday 2 April

Warming Up

2 RFQ:

  • 5/5 Reverse Lunge with Knee Raise*
  • 5/5 Single Leg Romanian Deadlift*
  • 5 Down Ups

*Use weight for round 2

Strength

3-4 RFQ:

  • 4/4 Barbell Box Step Ups
  • 6 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

3 RFT:

  • 21 TTB / Leg or knee raise
  • 15 Devil Press @ 2 x 22.5/15 kg
  • 21 V-ups / Alternating V-up or Butterfly Sit Up
  • 15 DBL DB Snatch @ 2 x 22.5/15 kg

TC = 21 min

*Aim for 6 min rounds or 90″ per movements. Scale weight/movements up or down accordingly

Thursday 3 April

Warming Up

  • Running drills – Trainers Choice

Conditioning – TEST

  • 400 m run for time

3 attempts to find your fastest 400 m time

*Take at least 3-4 min rest between attempts

If you have done this test earlier this week and do not wish to repeat it complete the following training:

  • 2 x 200m run / 200 m walk
  • 2 x 400m run / 200 m walk
  • (1 x 600m run / 200 m walk) if there’s time left

Gymnastics skills 

Prep:

  • 1 round Gymnastics swimming
  • 10 Cat Cow stretches

1-2 RFQ:

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

6 min EMOM for quality (better to do fewer prettier reps than more not so pretty reps): 

  • Even: 3-4 BMU / 7-14 (C2B) Pull Ups
  • Odd: 7 Tall Box Jump Overs

Rest 2 min

Then onto another 6 min EMOM:

  • Even: 7-14 Ring Rows / Pull Ups
  • Odd: 10 Superfast Burpees

Friday 4 April

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

For quality:

7-7-5-5 reps of:

  • Deadlifts

*No more deficit this week, so aim to load the barbell a tad heavier.

Then (optional if there’s time left) 2-3 RFQ:

  • 10 Barbell Romanian Deadlifts
  • 10 Barbell Bent Over Rows

Workout

8 x 2′ ON / 2′ OFF – Alternate full rounds

  • 10 Box Step Ups @ 2 x 22.5/15 kg
  • 15 HSPU/DB Thrusters @ 2 x 22.5/15 kg
  • AMRAP Row/Ski

*Partners alternate full rounds – Score is total calories collected over 8 rounds. Each partner does 4 rounds

Saturday 5 April

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 Drop Snatches slow & fast
  • 5 OH Squats
  • 5 Tall Squat Snatches
  • 5 High Hang Squat Snatches
  • 5 Hang Squat Snatches
  • 5 Squat Snatches

Weightlifting – Snatch

3-5 RFQ:

  • 2 Snatches & 2 OH Squats

Then onto:

  • 2 Snatches & 1 OH Squat

Then onto a heavy:

  • 1 Snatch

*No specific focus point today. Choose one thing to focus on, and build to the top weight you can lift with good form. Move to the next complex if form starts to deteriorate.

Workout

Chipper for time – all IGYG so push the pace:

  • 50 Power Snatches @ 60/40 kg
  • 40 Burpees Over BB
  • 30 Front Squats @ 60/40 kg
  • 20 Burpees Over BB
  • 10 OH Squats @ 60/40 kg

TC = 14 min

Sunday 6 April

Warming Up

1-2 RFQ:

  • 10/10 Leg Swings
  • 10/10 Banded Lat Raises

1-2 RFQ with EB:

  • 10 Kang Squats
  • 10 Ring Rows

Strength

  • Build up to a heavy 8RM thruster

Then with that weight start a new set every 3 min x 4

  • 8 Thrusters
  • 8 Pull Ups (use weights/bands)

Workout

3 RFT:

  • 20 DBL DB Deadlifts @ 2 x 30/22.5 kg
  • 100 m DBL DB Farmer Carry
  • 20 Alt DB Hang C&P @ 1 x 30/22.5 kg

Cash out: 50 TTB / Leg or Knee Raises

*Outside if weather is nice – the challenge of today is to complete 50 TTB with fried grip

TC = 20 min