plan een intake

Programming Week 33

Monday 12 August

Warming Up

7 min AMRAP:

  • 10/10 SL Glute Bridges
  • 10 Ring Rows
  • 5 Inchworms
  • 5 Down Ups

Strength: Hip Thrusters & Pendlay Rows

3-4 RFQ:

  • 16 Hip Thrusters
  • 16 Pendlay Rows

*Start a new set every 4 min & try to build weight across all sets. If you did this session last time, try to maintain the same weight or build.

 

Workout – “Kalsu”

For Time

  • 100 Thrusters 61/43 kg
  • 5 Burpees to start and at the top of every minute

Start with 5 burpees. Then complete as many thrusters as possible until the minute is up. At the top of the minute (1:00) complete another 5 burpees. Repeat each minute until 100 total thrusters are completed.

Score is the total time it takes to complete all 100 thrusters.

TC = 25 min

– Beginner: 22-30 minutes

– Intermediate: 19-22 minutes

– Advanced: 15-19 minutes

– Elite: <14 minutes

Intermediate

100 Thrusters (42,5/30 kg)

5 Burpees to start and at the top of every minute

Beginner

100 Thrusters (30/20 kg)

3 Burpees to start and at the top of every minute

Tuesday 13 August

Warming Up

1-2 sets:

  • 20″/20″ Ankle Stretch
  • 20″ Dead Hang

Onto 1-2 Sets:

  • 5/5 ATG Split Squats
  • 10 Kip Swings

Onto 1-2 Sets:

  • 10 Pistols Down On Both Feet / Up On One Foot
  • 10 Knee/Leg Raises

 

Gymnastics – TTB & Pistols

4 RFQ:

  • 5-15 TTB / Alternating TTB
  • 12-18 Alternating Pistols

*Rest as needed

 

Workout

90″ on 60″ off x 6

  • Odd sets: 10-12 Renegade Rows with Push Up
  • Even sets: 3-4 Wall Walks & 12 Alt DB Snatches

*Choose weights heavy enough to require the full 90″ to complete your set.

Warming Up

  • 2 Min Machine

Then 2-3 RFQ:

  • 30″ D-Ball Hold
  • 20 Plate GTOH @ 5-10 kg
  • 20 Plate Lunges @ 5-10 kg

Conditioning

3 RFT:

  • 15/12 cal Echo bike/Assault Bike
  • 20 D-ball deadlifts @ 50/35 kg
  • 300/250 m row or ski
  • 20 Devil Presses @ 2 x 20/12.5 kg
  • 15/12 cal Echo bike/Assault Bike
  • 20 D-ball squats @ 50/35 kg
  • 300/250 m row or ski
  • 20 Lunges @ 2 x 20/12.5 kg

TC = 33 min

*For this workout you’ll need a D-ball and a pair of DB’s – share the D-ball with someone and start at different movements of the chipper if you want to use the same weight. Weight should feel medium/L. You want to stay as much UB on the D-ball and DBs as possible so don’t go too heavy. You have 10 min per round, ideally you spend no more than 1 min on each machine. Alternate the rower and ski-erg.

Thursday 15 August

Warming Up

1-2 sets:

  • 10 Good Mornings
  • 20″ / 20″ Dowel Tricep 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:

  • 2 High Hang Cleans & 2 Hang Cleans

Then onto:

  • 2 Hang Cleans & 2 Low Hang Cleans

Then onto:

  • 2 Low Hang Cleans & 1 Clean

Workout

12 min AMRAP:

  • 9 Powerclean & Jerks @ 60/40 kg
  • 5 Front Squats
  • 3 Strict (C2B?) Pull Ups

I = 45/30 kg – 3 Banded Pull Ups

B = 30/20 kg – & 6 ring rows

Friday 16 August

Warming Up

1-2 sets:

  • 5/5 Step Back Lunges Into Knee Raise
  • 10 OH Band Pull Aparts

Then onto 1-2 sets:

  • 10 DB Step Back Lunges
  • 10/10 m DBL DB OH Walks

Strength: BB Step Back Lunges & DB OH Press

3-4 RFQ:

  • 16 BB Step Back Lunges
  • 16 DB OH Presses

*Start a new set every 4 min & try to build weight across all sets. If you did this session last time, try to maintain the same weight or build.

Workout

3RFT with a buddy:

  • 10 BMU IGYG or Sync Burpee Pull Ups
  • 20 Synchronised TTB or V-ups
  • 100 DU IGYG

TC = 18 min

*Outside if the weather is nice

Saturday 17 August

Warming Up

1-2 sets of:

  • 10 Downward Dogs to Upward Dogs
  • 10 Shoulder Shrugs in HS Hold (Wall or Back Facing)
  • 10 Scap Pull Ups
  • 10 Ring Rows

Gymnastics – HSPU & Pull Up

12 min EMOM

  1. X HSPU
  2. X Pull Ups
  3. 15 Air Squats

*Choose numbers for “X” that are challenging but doable in max 30″. The air squats are just there to give your upper body a break.

 

Workout

Chipper:

  • 50 Cal machine
  • 40 Pistol or Skater Squats
  • 30 Box Jump Overs
  • 20 DBL DB FR hold Box step overs @ 2 x 22.5/15 kg
  • 10 Manmakers @ 2 x 22.5/15 kg
  • 5 Wall Walks

TC = 19 min

Sunday 18 August

Warming Up

  • 400 m Jog & Chat

Then 1-2 sets:

  • 10 Plate GTOH
  • 10 Air Squats
  • 10 Kip Swings
  • 10 Down Ups

Conditioning – Hyrox

3 x 10 min AMRAP / 3 min rest between sets

  1. Buy in: 1K run – AMRAP: 20 Push Ups vs 20 Air Squats
  2. Buy in: 1K run – AMRAP: 20 Alt DB Snatches vs 20 Burpees over DB
  3. Buy in: 1K run – AMRAP: 20 Wall Balls vs 20 Pull Ups