plan een intake

Programming week 15

Monday 10 April

Easter Egg Hunt!

Tuesday 11 April

Warming-up – 10 min

2-3 RFQ:

  • 10 narrow stance squats
  • 20″ L/R ankle stretches
  • 10 kip swings
  • 10 banded shoulder dislocates

Gymnastics: skills – 20 min

3-4 RFQ:

  • 3 strict TTB / 6 superslow toes to Rig
  • 6 pistol squats / skater squats
  • 12 TTB / knee raise
  • 6 pistol squats / skater squats

*Rest as needed

Interval circuit training – 30 min

12 x 1 min work / 1 min rest

Alternate between:

  • D-ball to shoulder (M)
  • Farmer carries (M-H)
  • 30″ max cal echo / Assault bike
  • 2 x 10 m Sledge push: 10″ per lap: if you’re faster the weight is too low

*Athletes who cannot clean the 35 kg D-ball perform D-ball deadlifts

Wednesday 12 April

Warming-up – 10 min

5 min AMRAP:

  • 10 push ups
  • 10 ring rows
  • 5 down ups

Powerlifting: bench press – 20 min

Start a new set every 2 mins x 6

  • 6 bench presses
  • 6 pendlay rows

 

Workout – 30 min

15 min AMRAP:

  • 5 Clean & Jerks (M)
  • 10 kcal machine
  • 15 V-ups

*Cleans should be drop and go kinda weight, not tng

Thursday 13 April

Warming-up – 10 min

2-3 RFQ:

  • 1′ ski erg
  • 20 m KB OH carry
  • 10 goblet squats

 

Weightlifting: OH Squat – 25 min

  • 2 x 4 @ 50% with 2″ pause at bottom
  • 3 x 8 @ 50%
  • 2 x 6 @ 60-70%
  • 2 x 4 @ 70-80%

*Rest as needed – feel free to continue adding the pause in the later sets to work on getting comfortable lifting higher loads overhead

 

Workout – 25 min

21-15-9 reps of:

  • (C2B) Pull ups
  • Deadlifts (M)

TC = 8 min

*Scaling: choose a scaling option that enables you to keep working on the bar. This workout should be a short sprint. So choose ring rows, jumping pull ups or toe assisted pull ups on a low bar over elastic bands and short sets with technique drills.

 

*RX = 65 / 90 kg BB

I = 50 / 65 kg BB

B = 35 / 40 kg BB

Friday 14 April

Warming-up – 10 min

2-3 RFQ:

  • 5-10 push ups
  • 5-10 ring rows
  • 1′ jump rope

 

Gymnastics: strength – 20 min

In 12 mins 3-4 RFQ:

  • 5-8 ring dips 
  • 5/5 rope rows OR 2 legless rope climbs

*Rest as needed

 

Workout – 30 min

Buy in: 150 DU/300 SU each

4 RFT:

  • 10 m HS walk / 3 wall walks IGYG
  • 20 synchro TTB / knee raises
  • 20 synchro thrusters (M)

Cash out: 150 DU/300 SU each

TC = 18 min

Saturday 15 April

Warming-up – 10 min

  • 400 m easy jog

Then 2-3 sets:

  • 10 air squats
  • 10 burpees
  • 15″ handstand hold

WOD prep – 10 min

Get stuff ready

Talk tactics

 

Benchmark workout “Kelly” – 30 min

5 Rounds For Time:

  • 400 meter Run
  • 30 Box Jumps 60/50 cm
  • 30 Wall Balls 9/6 kg

TC = 30 min

*Scaling options: 4 rounds

*If athletes cannot run: 500 m row

 

Sunday 16 April

Warming-up

  • 1′ machine

Then:

  • 3-5 snatch grip deadlifts
  • 3-5 deadlift high pulls
  • 3-5 OH squats
  • 3-5 snatch balances
  • 3-5 high hang snatch
  • 3-5 hang snatch
  • 3-5 snatch

 

Weightlifting: Snatch – 30 min

Build up to a heavy (not max) of the complex:

  • 1 high hang squat snatch + 1 hang squat snatch + 1 squat snatch

Then to a heavy (not max) of:

  • 1 hang squat snatch + 1 squat snatch

Then to a heavy (not max) of:

  • 1 squat snatch + 1 snatch balance

*Rest as needed

 

Workout – 20 min

3 RFQ:

  • 60 m SB/D-ball carry (H)
  • 10 KB OH walking lunges (H)
  • 10 double DB cleans (H)

*Rest as needed