plan een intake

Programming week 22

Monday 29 May

Hero WOD Murph – bring your weight vest if you want to RX this one

Tuesday 30 May

Warming Up

3 min AMRAP

1-2-3-4-5 etc of

  • down ups
  • shuttle runs

Flow: 1 down up, 1 shuttle run, 2 down ups, 2 shuttle runs etc.

Then with an empty barbell:

  • 3-5 clean grip deadlifts
  • 3-5 clean pulls with a pause on the knee cap
  • 3-5 clean pulls with a pause in power position
  • 3-5 turnovers
  • 3-5 front squats
  • 3-5 powercleans
  • 3-5 squat cleans
  • 3-5 strict presses
  • 3-5 push presses
  • 3-5 clean & jerks

 

Weightlifting: clean & jerks – 30 min

In 15 mins build to a heavy of the complex:

  • Clean pull + clean + jerk + hang clean + jerk (max 80%)

Then using that weight:

10 min EMOM:

  • 1 clean + 1 hang clean & jerk

 

Accessory – 20 min

3 RFQ:

  • 12 DB OH presses with 3″ eccentric
  • 12 Front squats with 3″ eccentric

Rest as needed after each set

Use a weight heavy enough so that the last few reps are until failure.

Wednesday 31 May

Warming Up

  • 2 min machine easy pace

Then:

2-3 RFQ:

  • 20″ deadhang into 10 scap pull ups
  • 5 diamond push ups into 20″ plank hold

 

Gymnastics: strict strength

10 min EMOM

  • Even sets: 5 chin ups
  • Uneven sets: 5 ring dips

*Find a version that enables you to do just 5 and no more/less. Use weights or bands accordingly.

 

Workout

16 min AMRAP:

  • 3 RMU / 3 C2B / strict (banded) pull ups
  • 20 butterfly sit ups
  • 6 C2R / 6 pull ups / kip swings
  • 20 shoulder taps in plank or HS hold
  • 12 push ups

*Goal is to get some gymnastics practice in. Try to keep moving at a sustainable pace. Choose movements that challenge your technique but that you can still manage.

Thursday 1 June

Warming Up

3 RFQ:

  • 5/5 KB windmills
  • 5/5 world’s greatest stretch
  • 10 kang squats with KB or empty barbell

 

Powerlifting: Back squats & deadlifts – 30 min

  • Build up weight to 70-85% back squat & deadlift in 15 min

Then 10 min EMOM:

  • Even sets: 5 back squats
  • Odd sets: 5 deadlifts

 

Accessory – 20 min

3 RFQ:

  • 2/2 Turkish Get Up for max load
  • 20m/20m L/R suitcase carry
  • SB bear hug hold for as long as possible

Friday 2 June

Warming Up

  • 400 m run easy pace

Then 2 sets:

  • 1 round Gymnastics swimming
  • 10 banded lat pull downs
  • 10 burpees

 

Skill/Strength

In 15 mins:

  • Find your 1 RM DB Snatch
  • Box jump for max height

 

SEMIFINALS TEAM WORKOUT 4

Make teams of 4 if possible MMFF

15 min AMRAP

MF Pair 1 starts:

  • 10/7 row calories / skipping (P2 skips for as long as it takes P1 to row)
  • 10 (each) synchro alternating dumbbell snatches (♂40 kg/♀27.5 kg)
  • 15 (each) 60 cm box jumps, alternating

MF Pair 2 starts:

  • 10/7 ski calories / burpees (P2 performs burpees for as long as it takes P1 to ski)
  • 20 (each) synchro alternating dumbbell snatches (♂ 32 kg/♀22.5 kg)
  • 10 (each) 75 cm box jumps, alternating

*When both pairs have completed a round, switch positions for the following round. 

Saturday 3 June

Warming Up

  • 400 m jog

Then 2-3 sets:

  • 5 KB swings, increasing weight each set
  • 5 wall balls
  • 5 push ups

Conditioning

Long workout today with lots of burpee shuttle runs which make it hard to control your heart rate. Find a sustainable pace and try to hold it.

 

For time:

40 min AMRAP:

  • 30 KB Swings (28/20 kg)
  • 30 cal row
  • 30 wall balls
  • 30 cal echo bike (not assault)
  • 30 push ups
  • 30 cal ski

Between each movement:

  • 10 x 6 m burpee shuttle runs 

TC = 40 min

Flow: 30 KB Swings, 10 burpee shuttle runs, 30 cal row, 10 burpee shuttle runs, 30 wall balls etc.

Sunday 4 June

Warming Up

3 RFQ:

  • 45″ easy pace echo/assault bike
  • 10 kip swings
  • 20″ bearhug SB hold

SEMIFINALS WORKOUT INDIVIDUAL FINALE

Prep:

  • Practice your T2B variation
  • Divide group over 3 heats – talk strategy. This workout is meant to be short & spicy

 

Workout – 30 min

3 RFT:

  • 15/10 Echo Bike calories sc: assault bike
  • 20 toes-to-bars
  • 20 m sandbag bear-hug carry

Time cap: 10 min

♀ 65 kg

♂ 90 kg