plan een intake

Programming week 17

Monday 21 April

Strongman Training and if the weather is nice: outdoor Buddy WOD

Tuesday 22 April

Warming Up

1-2 RFQ:

  • 5 Candlesticks
  • 5 Plank to Pikes
  • 10 Kip Swings
  • 15-20 Shoulder shrugs in HS hold (back or wall facing)
  • 60″ Skipping

Gymnastics – Com / Inv

90″ on 30″ off x 6

  • Odd: Accumulate as much freestading time on your hands (wall supported, back or wall facing, if needed)
  • Even: Max XSU, DU, XDU – choose a skill you are still learning. Aim to to get as many good reps in one set as possible, add skips in between if needed.

Then onto:

For time:

  • RX = 80-100 (Alt) TTB

I = 50-80 (Alt) TTB or Leg Raises (feet have to be above hips)

B = 50-80 Knee raises or V-ups

TC = 10 min

*Treat this part as an EMOM. How many reps can you do per minute for 10 minutes? Then choose the number and exercise.

Workout

6 x 45″ ON / 90″ rest

  • Run @ 80-90%

*Long interval to hold this pace. The 90″ rest should feel short. If it doesn’t, you’re not running fast enough.

Wednesday 23 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

4-3-3-2

  • Deadlifts

Then 2-3 RFQ:

  • 4 Barbell Romanian Deadlifts
  • 4 Barbell Bent Over Rows

Workout

12 min AMRAP:

  • 20 Wall Balls
  • 4 Wall Walks
  • 10 C2B Pull Ups

I = Regular Pull Ups & 3 Wall Walks

B = Ring Rows or Jumping Pull Ups, 3 Partial Wall Walks

Thursday 24 April

Warming Up

1-2 RFQ:

  • 10/10/10/10 Leg Swings
  • 5/5 Front Rack Stretches into 20″ Tricep Stretch

2 RFQ:

  • 5 Clean Deadlifts
  • 5 High Pulls
  • 5 Front Squats

Onto 1 RFQ:

  • 5 Tall Power Cleans/Squat Cleans & 1 Strict Press
  • 5 High Hang Power Cleans/Squat Cleans & 1 Push Press
  • 5 Hang Power Cleans/Squat Cleans & 1 Push Jerk
  • 5 Power Cleans/Squat Cleans & 1 Split Jerk

*Try to catch lower each rep in the last 4 progressions and work toward squat cleans. Hold for 1″ before standing tall.

Weightlifting – Benchmark Workout “Macho Man”

Benchmark workout “Macho Man”

EMOM For as long as possible – max 20 min

  • 3 Power Cleans @ 84/61 kg
  • 3 Front Squats
  • 3 STOH

I = 61/45 kg

B = 35/25 kg

*Choose a load where you can complete all movements in 30 seconds or less for the first several minutes. The load should feel moderately heavy. From round 7 you should start reconsidering your life choices.

Alternative Beginner option with heavier load: 3 Deadlifts, 3 Front Squats 3 STOH

Workout

Optional if there’s time left:

8-12 min AMRAP

5-10-15-20-25-etc

  • HSPU / (Pike) push Ups
  • Calories Machine

Friday 25 April

Warming Up

4 min AMRAP:

1-2-3-4-5-etc

  • Burpees
  • Shuttle runs

*Flow: 1 burpee, 1 shuttle run, 2 burpees, 2 shuttle runs etc

Then onto 2 rounds:

  • 10 Box Jumps
  • 10 KB Swings

Conditioning

40 min AMRAP:

Alternate exercises with a buddy:

  • P1: 10 Lanes Shuttle Run (1 lane = 7.5 m)
  • P2: 20 Box Jump Overs
  • P1: 30 KB Swings @ 24/16 kg
  • P2: 10 Lanes Shuttle Run (1 lane = 7.5 m)
  • P1: 20 Box Jump Overs
  • P2: 30 KB Swings @ 24/16 kg
  • P1: 10 Lanes Shuttle Run (1 lane = 7.5 m)
  • Both: 400 m Run

*Push the pace in the shuttle runs, Box Jumps Overs & KBS, treat the 400 m run as active recovery. Change P1 each round.

Saturday 26 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 4RM thruster

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

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

 

Workout

We celebrate Willie’s Bday today!

For time with a buddy:

  • 27 Squat Cleans @ 75-85% of 1 RM IGYG
  • 4 rounds Cindy IGYG or synchro if you’re ninja’s
  • 19 m HS Walk (IGYG or synchro if you’re ninja’s) or Buddy Carries (synchro, both do 19 m)
  • 67 DU Synchro or 134 SU synchro
  • 58 Calories Machine IGYG

TC = 18 min

*1 Round Cindy = 5 pull ups, 10 push ups, 15 air squats

Sunday 27 April

Warming Up

  • 1 round Gymnastics swimming
  • 10 Cat Cow stretches

1-2 RFQ:

  • 10/10 Banded Lat Raises
  • 30″ Active Hang
  • 5 – 3-Step Burpees

Gymnastics – Pull / Con

Start a new set every 3 min x 4

  • 5-7 BMU / 10-15 (C2B) Pull ups
  • 7-10 Burpee Box Jump Overs / Box Jump Overs – Alternate each round

*The goal is to take your time on the pulling exercises executing them with perfect form, then push the pace on the box jump overs. Speed over height of the box. Keep your shins in one piece so for today it’s better to grab a lower box so you can focus more on speed if you need to. You should have at least a minute rest each set so choose your rep ranges accordingly.

Workout

90″ ON /90″ OFF x 8

  • Odd: 10 Box Jump Overs into AMRAP DU or Heavy rope SU
  • Even: 10 A-Squats into AMRAP Devil Press @ 2 x 22.5/15