plan een intake

Programming week 23

Monday 5 June

Warming Up

2-3RFQ:

  • 1 round Gymnastics swimming
  • 10 scap pull ups
  • 30″ HB hold

Gymnastics strength / skill – 20 min

12 min EMOM

  • Min 1-6: 6-8 strict pull ups
  • Min 7-12: 6-8 kipping / butterfly (C2B) pull ups or kip swings

Use a band/weight to ensure the rep ranges are challenging.

 

Workout

18 min AMRAP

Buy in:

3 rounds

  • 60 DU/SU
  • 15 double DB front squats

3 rounds

  • 60 DU/SU
  • 15 double DB shoulder to overhead

AMRAP:

  • 60 DU/SU
  • 15 double DB thrusters

RX = 22.5/15 kg DB

I = 15/10 kg DB

B = 10 / 5 kg DB

Tuesday 6 June

Warming Up

2 RFQ:

  • 8 kang squats
  • front rack openers
  • 8/8 pallof press

 

Then 3-5 reps of:

  • clean grip deadlift
  • paused clean pulls from high hang, hang, low hang & mid shin position
  • power cleans to front squat
  • squat cleans
  • strict press
  • push press 
  • push or split jerk

 

Weightlifting – 30 min C&J

In 15 min:

Build to a max of the complex:

  • High hang clean & hang clean & jerk

 

Then onto a max of:

  • Hang clean + low hang clean & jerk

 

Then onto a max of:

  • Low hang clean + clean & jerk

 

In 15 min:

5 x 60”

  • 2 cleans & 1 jerk @ 65-70%%

Rest 2 min

8 x 45”

  • 1 clean & 2 jerks @ 65-70%

 

Workout

For time:

  • 60 Thrusters (M)

Every min: 6 bar facing burpees

TC = 8 min

RX = 50 / 40 kg

I = 40 / 30 kg

B = 30 / 20 kg

Wednesday 7 June

Warming Up

Animal walks:

  • 10 m duck walk
  • 10 m crab walk
  • 10 m bear walk
  • 10 m inchworms

 

Then onto 2 sets:

  • Banded overhead mobility stretch
  • 5/5 world’s greatest stretch

 

Strength: OH squats

Find your 10 RM OH Squat in 10 min

This is going to be your workout weight

 

Workout

21 – 15 – 9 reps of:

  • OH squats (M)
  • Pull ups

9 – 15 – 21 reps of:

  • Front squats (L)
  • HSPU

TC = 16 min

*Use the same barbell for both parts

*Scale HSPU to hand release push ups and pull ups to strict (banded) or jumping pull ups

Thursday 8 June

Warming Up

  • 2 min machine easy pace

Then 2 RFQ:

  • 10 HS shoulder shrugs
  • 10 Leg lifts in nose to wall HS hold
  • 10 narrow stance squats with pause at bottom
  • 20″/20″ ankle stretches

 

Gymnastics: pistols & free standing HS – 30 min

3-4 RFQ:

  • Accumulate 60″ HS hold (or kick ups & headstand hold if athletes cannot perform a handstand against the wall)
  • 12 pistol squats

 

*Scaling from easy to hard: leg lifts with one foot on a high box, HS hold in elastic band in the rig, HS hold with chest and lower arms supported with a box, lower arms supported HS hold.
*Rest as needed

 

Workout – 20 min

3 RFT:

  • 10 m HS walk / 3 wall walks
  • 3 legless rope climbs / 12 commando pull ups
  • 10 m HS walk / 3 wall walks

Rest 90″

TC = 10 min

*You have about 2 min to finish a round. Scale numbers to what you think you can do in 2 min and try to stick with it.

Friday 9 June

Warming Up

  • 400 m easy jog

 

Running drills trainers choice, for example:

  • High knees
  • Walking lunges
  • Buttkicks
  • Bounding 
  • A skips
  • B skips

 

Conditioning – 20 min

  • 5 x 50 m sprint 

*At least 3 min rest between sets 

 

Buddy WOD – 30 min

4 RFR – start a new set every 5 min:

  • 400 m run with your buddy (max 2 min – if you’re slower scale the round)
  • 30 alternating DB snatches IGYG (25/17.5 kg) 
  • In remaining time: AMRAP burpees IGYG – alternate after each rep

2 min rest between sets

*Score is your lowest number of burpees. Use a slightly heavier weight than you’d normally would for the DB snatches.

Saturday 10 June

Warming Up

3 min AMRAP

  • 1-2-3-4-5- etc air squats & shuttle runs

Flow: 1 air squat, 1 shuttle run, 2 air squats, 2 shuttle runs etc.

 

Then 2-3 RFQ:

  • 10 plank to downward dogs
  • 10 Russian baby makers
  • 10 OH squats with an empty barbell

 

Weightlifting Snatch – 30 min

In 15 min:

Build to a max of the complex:

  • 2 Paused snatch pulls (pause at hang & high hang position) & 1 snatch

Then onto:

  • 1 paused snatch pull & 2 snatches

Then onto:

  • 3 snatches

In 15 min:

5 x 60”

  • 6 power snatches touch n go @ 60-65%%

Rest 2 min

8 x 45”

  • 4 power snatches drop n go @ 65-70%

 

Accessory – 15 min

3 RFQ:

  • 5-8 D-ball squats
  • 5-8 D-ball cleans
  • D-ball bear hug walk for max distance

No rest between movements, try to hold on to the D-ball the whole time, choose lower rep ranges if that means you can hold on. Rest as needed between rounds

Sunday 11 June

Warming Up

3 RFQ:

  • 5/5 Half Turkish Get Ups
  • 10/10 m KB OH walk
  • 5-8 push ups

 

Powerlifting: bench press

Build up to a heavy 8 RM bench press & SA row with 3″ eccentric

Then -10% and do 4 sets:

  • 8 Bench press with 3″ eccentric
  • 8/8 SA Row with 3″ eccentric

*Try to minimise rest between movements, rest as needed after each round

 

Workout

12 min AMRAP

  • 30 wall balls
  • 30 American KB Swings
  • 3/3 Turkish get ups

*Can you use the same KB for the TGU’s as the swings?