plan een intake

Programming Week 32

Monday 5 August

Warming Up

  • 400 m jog & chat

Then 1-2 sets:

  • 5 Down Ups
  • 5 Walkouts With Heel Tap / Push Up for round 2
  • 10 Air Squats

Conditioning – HERO WOD “Bert”

For Time:

  • 50 Burpees
  • 400 meter Run
  • 100 Push-Ups
  • 400 meter Run
  • 150 Walking Lunges
  • 400 meter Run
  • 200 Air Squats
  • 400 meter Run
  • 150 Walking Lunges
  • 400 meter RUn
  • 100 Push-Ups
  • 400 meter Run
  • 50 Burpees

TC = 45 min

 

*Outside if the weather is nice

 

*To make it within the timecap you have 2 min per run and 4.5 min for each exercise. Choose numbers that allow you to stay within these timecaps

Intermediate option:

For time:

  • 40 Burpees
  • 400-m Run
  • 80 Push-Ups
  • 400-m Run
  • 120 Walking Lunges
  • 400-m Run
  • 160 Air Squats
  • 400-m Run
  • 120 Walking Lunges
  • 400-m Run
  • 80 Push-Ups
  • 400-m Run
  • 40 Burpees

Beginner option

For time:

  • 30 Burpees
  • 200-m Run
  • 60 Incline Push-Ups
  • 200-m Run
  • 100 Walking Lunges
  • 200-m Run
  • 140 Air Squats
  • 200-m Run
  • 100 Walking Lunges
  • 200-m Run
  • 60 Incline Push-Ups
  • 200-m Run
  • 30 Burpees

Tuesday 6 August

Warming Up

1-2 sets:

  • 10 Kang Squats
  • 20″ / 20″ PVC Subscap stretch

Then with an empty barbell onto:

  • 5 Clean Deadlifts
  • 5 Paused Clean High Hang Pulls (Pause at start)
  • 5 Paused Clean Hang Pulls (Pause Above Knee & High Hang position)
  • 5 Paused Clean Low Hang Pulls (Pause Below Knee Cap, Above Knee Cap & High Hang Position)
  • 3 Paused Power Cleans (Same Pauses As Previous Drill)

Weightlifting – Clean Technique “Pull focus”

Work up to a heavy:

  • 5 High Hang Cleans

Then onto:

  • 4 Hang Cleans

Then onto:

  • 3 Low Hang Cleans

Then onto:

  • 2 Cleans

 

Workout

5 RFT:

  • 6 Clean & Jerks @ 75/50 kg – M
  • 15/12 Cal Machine

TC = 18 min

*Aim for 2.5-3 min rounds. The barbell should feel heavier than you want to. Quick singles are the way to go on this one.

Wednesday 7 August

Warming Up

1-2 sets:

  • 10/10 Cossack Squats With OH Reach
  • 10/10 Wall Slides

Then With 5-10 kg Plate:

1-2 sets:

  • 10/10 Step Back Lunges with Plate OH
  • 10 Plate OH Presses in Split Stance

Strength: Step Back BB Lunges & DB OH Press

3-4 RFQ:

  • 14 BB Step Back Lunges
  • 14 DB OH Presses

*Start a new set every 4 min & try to build weight across all sets

 

Workout

10 min AMRAP:

  • Max DU

At 0:00 and at every min: 10 V-ups

Score is total DU reps.

*Do not start this workout without a plan. View this workout more like an EMOM than an AMRAP. Do a test round if you’re unsure how many DU’s you can comfortably do in 30-45″. Multiply this number by 10 to have a goal number to work towards and then try to hold the same reps each min. If DU’s are still too challenging go for SU to focus on intensity.

Thursday 8 August

Warming Up

1-2 sets:

  • 10 Child’s Pose On Wall
  • 10 Wrists Leans

Then 2-3 RFQ:

  • 10 Band Pull Aparts
  • 5-10 (Incline) Push Ups
  • 10 Ring Rows

Gymnastics – HSPU & Pull Up

4 RFQ:

  • 5-15 HSPU / Pike push ups
  • 5-15 (C2B) Pull Ups

*Rest as needed

Workout

4 min on / 2 min off x 4

  • Set 1 & 3: 2-4-6-8-10- etc (add 2 reps each set) D-ball Squats into 20-40-60-80-etc (add 20 m each set) m D-ball Carry
  • Set 2 & 4: 2-4-6-8-10-etc A-Squats versus Box Jump Overs (add 2 reps each set for both movements)

Friday 9 August

CF GAMES TEAM WORKOUT

TBA

Saturday 10 August

Warming Up

  • 400 m Jog & Chat

Then 1-2 sets:

  • 5 Burpees
  • 10 m Walking Lunges
  • 10 Wall Balls
  • 20 m Farmer Carries

 

Conditioning – Hyrox

2 x 20 min AMRAP / 4 min rest

Set 1.

  • 80 m Burpee Broad Jump
  • 800 m run
  • 100 m Walking Lunges 20/10 kg
  • 800 m run

Set 2.

  • 200 m Farmer Carry 2 x 24/16 kg
  • 800 m run
  • 100 Wall Balls 9/6 kg
  • 800 m run

*Outside if the weather is nice

Sunday 11 August

Warming Up

1-2 sets:

  • 10 PVC Shoulder Dislocates
  • 10 PVC OH Squats

Then with an empty barbell or PVC onto:

  • 5 Snatch Deadlifts
  • 5 Paused High Hang Snatch Pulls (Pause at Crease of Hip)
  • 5 Paused Hang Snatch Pulls (Pause Above Knee & Crease of Hip)
  • 5 Paused Low Hang Snatch Pulls (Pause Below Knee Cap, Above Knee Cap & Crease of Hip)
  • 3 Paused Power Snatches (Same Pauses As Previous Drill)

 

Weightlifting – Snatch Technique “Pull focus”

Work up to a heavy:

  • 5 High Hang Snatches

Then onto:

  • 4 Hang Snatches

Then onto:

  • 3 Low Hang Snatches

Then onto:

  • 2 Snatches

 

Workout

3 RFT

  • 12 DBL DB Deadlifts @ 2 x 22.5/15 kg
  • 9 DBL DB Hang Snatches @ 2 x 22.5/15 kg
  • 6 DBL DB OH Squats @ 2 x 22.5/15 kg*
  • 20 Box step overs @ 2 x 22.5/15 kg

*Athletes limited by mobility do goblet squats