plan een intake

Programming week 37

Monday 8 September

Warming Up

1-2 RFQ:

  • 10 Scapula Pull Ups
  • 30″ Hollow Body Hold
  • 30″ Arch Hold

1-2 RFQ:

  • 10 Kip Swings
  • 5-10 V-ups

1-2 RFQ:

  • 5-10 banded TTB/Leg Raises

Gym/Con

B. TTB Conditioning

E3MOM x 4

  • 70-100% of max test TTB/Leg Raise/V-ups

Rest 2 min

4 min EMOM:

  • 35-50% of max test

*If you did not do this test, use the first set to do a max set.

C. Workout

4 RFT:

  • 500/450 m Row/Ski or 1K/900 m Bike
  • 25 Push Ups
  • 10 m HS walk or 5 (partial) Wall Walks

TC = 20 min

I = Same volume but different order: HS/wall walk, Push ups & machine

B = Different order: Partial Wall Walks, 20 incline push ups & 450/400 meter

Tuesday 9 September

Warming Up

1-2 RFQ:

  • 15 Calf Raises (elevate toes for round 2)
  • 30″ Deep Goblet Squat Hold with KB

Then onto: 2 RFQ:

  • 5 Jefferson Curls
  • 10 Paused Back Squats

Strength/WL

A. Back Squats

  • 2 x 10 BSQ with 2″ eccentric
  • 2 x 8 BSQ with 2″ eccentric
  • 1 x 6 BSQ with 2″ eccentric

 

B. Squat Accessory

3-4 RFQ:

  • 8/8 Bul Split Squats
  • 12 BB RDL’s

 

C. Core/OH Accessory

For max load:

  • 1/1 Turkish Get Up into max distance OH Carry

Wednesday 10 September

Warming Up

  • 400 m jog & chat

Onto 2 RFQ:

  • 10 Box Step ups
  • 15 Plate GTOH

*Take a heavier plate for R2.

Gymnastics/Conditioning 

5RFT:

  • 400 m run
  • 20 DBL DB Snatches
  • 20 Box Jump Overs
  • 20 DBL DB Thrusters / 15 HSPU

*Simple but painful combo today. You have 8 min per round. Choose weights that enable you to stay within this timeframe. Only go for the HSPU if you can comfortably string together big sets of HSPU when fresh.

Thursday 11 September

Warming Up

2 RFQ:

  • 5 Paused Dips without BB with back against wall (keep hips and shoulders in touch with the wall 2″ pause at the bottom)
  • 5 Strict Presses
  • 5 Bent Over Rows

Onto 2RFQ:

  • 5 Paused Push Presses with empty barbell (2″ pause in start position)
  • 5 Deadlifts

A. Strength/WL

3-4 RFQ:

  • 5 Push Presses
  • 3 Deadlifts

*Find the maximum weight you can lift for 5 and 3 reps. Aim to lift more than last week

 

B. Core/Pulling Strength

3 RFQ:

  • 6 Ab BB RollOuts
  • 8 Inverted rows

 

C. SB Complex

3-5 RFQ:

  • 3/3 SB to shoulder
  • 6 SB Squats
  • 30 m SB Carry

Friday 12 September

Warming Up

1 RFQ:

  • 10 m duck walks
  • 10 m Bear walks high hips
  • 10 m crab walks
  • 10 m Bear walks low hips

Then with EB in pairs:

  • P1: 5 Kang Squats
  • P2: Squat Hold for as long as it takes P1 to do the kang squats

Team WOD

For max reps:

1′ ON / 1′ OFF x 2 (alternate full rounds – so one partner works the first min, the other the next)

  • Back Squats W1 – Light – 60/40 kg

Rest 3 min

In YGIG – alternate whenever and as often as you want:

90″ ON / 90″ OFF x 2

  • Back Squats W2 – Medium – 80/60 kg

Rest 3 Min

In YGIG – alternate whenever and as often as you want:

2′ ON/2′ OFF x 2

  • Back squats W3 – Heavy – 100/80 kg

Score = all reps collected in all 6 rounds. You have to stick to the weights mentioned here. No in between allowed.

  • W1: RX+: 70/50 kg / I: 45/30 kg / B: 30/20 kg
  • W2: RX +: 90/70 kg / I: 60/45 kg / B: 40/30 kg
  • W3: RX+: 110/90 kg / I: 75/60 kg / B: 50/40 kg

 

Workout

8 RFT (alternate full rounds):

  • 8 Burpee Box Jump Overs
  • 15 TTB

TC = 16 min

RX+ = 10 Burpee Box Jump Overs & 20 TTB

I = 12 TTB or Leg Raises

B = Down Ups & 12 Leg Raises or V-ups

*You have 2 min per round, choose your movements and rep ranges accordingly

Saturday 13 September

Warming Up

1 RFQ:

  • 5/5 Cossack Squats
  • 10 Russian Baby Makers

Then onto 1 RFQ:

  • 5 Front Squats
  • 5 High Hang Pulls
  • 5 High Hang Cleans & Strict Press
  • 5 Hang Pulls
  • 5 Hang Cleans & Push Press
  • 5 Pulls
  • 5 Cleans & Jerk

Strength/WL

A. WL – Macho Man Complex

Work up to a max:

  • 3 Power Cleans & 3 Front Squats & 3 STOH

Then onto a max of:

  • 2 Power Cleans & 2 Front Squats & 2 STOH

Then onto a max of:

  • 1 Power Clean & 1 Front Squat & 1 STOH

 

B. Squat Accessory

3-4 RFQ:

  • 5/5 Step Back Lunges
  • 4-6 Ring Dips/Tricep Dips with 2″ eccentric

 

C. UB Accessory

2-3 RFQ

  • 6 Pendlay Rows
  • 6/6 Bicep Curls

*Rest as needed, find the maximum weight for 6 reps.

Sunday 14 September

Warming Up

2 RFQ:

10 Scapula Pull Ups into 20″ Active hang

10 Scapula Push Ups into 20″ Plank hold

10/10 Banded Lat raises

10 Ring Rows

Gym/Con

  1. Skill – Kipping Pull Ups/BMU

2-3 RFQ:

10 Cone Kip Swings

5-10 Kip Ups / Hips to bar

 

3-4 RFQ:

Complex: 2-5 x 1 BMU/(C2B) Pull Up & 1 TTB

6/6 Single Leg Squats

 

*Rest as needed. The goal of this part is to solidify a skill you can already do and build proficiency by pairing it in a complex. If you do not yet master the kipping pull up, work on that skill first. So no complex but practice leg raises & kipping pull ups in separate sets.

 

  1. Skill – Inversion

10 min AMRAP for Quality:

2-5 m HS Walk or Wall Walks

30-60″ Gymnastic Plank Hold

 

*For quality. So don’t worry about how many rounds/reps, but perfect positions.

 

  1. Conditioning

12 min AMRAP for max calories:

  • Row/Ski/Bike

At 0:00 and every 25 cals:

  • 35 DU
  • 2 D-ball to Shoulder @ 70/60 kg

RX+ = 80/70 kg

I = 50/35 kg

B = 35/20 kg