plan een intake

Programming week 43

Monday 20 October

Warming Up

2 RFQ:

  • 10 Cal Machine
  • 10 KB Swings
  • 5 Plank to downward dogs
  • 10 Box Jump Overs

Gym/Con

In 12 min:

  • 1 min row @ 20 SPM
  • 1 min row @ 22 SPM
  • 1 min row @ 24 SPM
  • 1 min row @ 26 SPM
  • 1 min row @ 28 SPM
  • and continue back down to 20 SPM

*Rest remainder of the time

In 12 min:

  • 1 min ski @ 30 SPM
  • 1 min ski @ 33 SPM
  • 1 min ski @ 36 SPM
  • 1 min ski @ 39 SPM
  • 1 min ski @ 42 SPM
  • and continue back down to 30 SPM

*Rest remainder of the time

12 min AMRAP for Quality

  • 30 KB Swings
  • 20 Box Jump Overs
  • 10 m HS Walk / 15 HSPU or 5 Wall Walks

*Todays challenge is to perform gymnastics with good form under fatigue. So choose a skill that you are comfortable with when fresh.

Tuesday 21 October

Warming Up

2-3 RFQ:

  • 5/5 Step back lunges with knee raise (hold 1″ at top)
  • 5/5 Cossack Squats
  • 5/5 Single Leg Deadlifts
  • 5 Walkouts with a Heel Tap

Strength/WL

A. Squat/Hinge

3-4 RFQ:

Perform back to back:

  • 6 Front Squats
  • 6/6 FFE Split Squats
  • 6 Good Mornings

Then rest as needed

B. SB Complex

3-5 RFQ:

  • 5 SB Cleans
  • 5 SB STOH
  • 5 SB GTOH
  • Max Push Ups

 

C. Accessory

10 min AMRAP for quality:

  • 5-15 Strict TTB/Toes to Rig
  • 20 Unbroken BB Thrusters

*No rest between movements, rest as needed after each round.

Rest 2 min

2 min AMRAP:

  • Max Turkish Get Ups at a challenging weight

Wednesday 22 October

Warming Up

1-2 sets:

  • 10 PVC shoulder dislocates
  • 30″ PVC thoracic spine stretch

Then 1-2 RFQ with PVC or BB:

  • 5 behind the neck presses
  • 5 Elbow rotations with PVC overhead
  • 5 OH squats
  • 5 Drop Snatches
  • 5 Tall snatches slow & fast
  • 5 Hang Snatches
  • 5 Full Snatches

Strength/WL

A. WL – Snatch

Every 90″ x 4:

  • 5 Snatches

Rest 2 min & add weight

Every 90″ min x 4

  • 3 Snatches

Rest 2 min & add weight

Every 2 min x 4:

  • 2 Snatches

*Todays’ challenge is to find the maximum weight you can move for the set reps with good form. You are allowed to build the weight over the working sets. Reps can be drop or touch and go.

 

B. Snatch Accessory

3-5 attempts to find a max

  • 6 DB Snatches (does not need to alternate)
  • 6 Strict Pull Ups (use weights if needed)

 

C. Hinge Accessory

3-5 RFQ:

  • 5 m SA Death marches into max distance suitcase carry – L
  • 5 m SA Death marches into max distance suitcase carry – R

*Rest as needed – if you can do more than 20 m the DB is too light

Thursday 23 October

Warming Up

2 RFQ:

  • 5/5 Banded Lat Raises
  • 5/5 Banded Lat Pull Downs
  • 10 Cal Air Bike or C2 Bike with no saddle
  • 10 Plate GTOH

Strength/WL

Prep:

The air squats are your active recovery, treat them as such. Go easy.

Warm up the hang power snatches to a weight you can do 12 reps with unbroken when fresh.

Everyone will do Muscle Ups today, these can be scaled to jumping or banded.

Warm up the DB snatches to a weight you can do 20 reps with unbroken when fresh

 

Ahmed’s Bday Bash

💪 “AHMED 1.0” – 35 minute EMOM Style

Each minute, perform:

  1. A – Air Squats (20 reps)
  2. H – Hang Power Snatches (10 reps 43/35kg)
  3. M – Muscle Ups (5 reps)
  4. E – Echo Bike (15/10 cal)
  5. D – DB Snatches (18 reps)

Friday 24 October

Warming Up

Pair up in teams of 3 for each rower.

1-2 rounds of:

  • P1: 60″ easy row
  • P2 & P3: AMRAP 5 Inchworms & 10 air squats

Then onto:

  • P1: 2 x 100 m slow into 200 m row @ ~80%
  • P2 & P3: 5 Cat Cows & 10 Down Ups

Team WOD

Rowing Pacing

In teams of 3 per rower:

  • 40″ ON / 80″ OFF x 10

Row @ split -5-10 seconds

Aim to work at a pace slightly faster than your 400 m test pace. You can work this out as follows: say for example you got 1:20 on your 400 m test. Then 80 seconds / 0.8 = 100 seconds, which converts to a 1:40 pace per 500 meters. So for the intervals today aim to stay between 1:30-1:35 / 500 m.

Workout

8 min AMRAP with a buddy all YGIG:

  • 50 (C2B) pull ups into AMRAP:
  • DT Complex (12 deadlifts, 9 Hang cleans & 6 STOH)
  • 15 Burpees over BB

Score = reps x weight – all reps (except pull ups) so also including the burpees

Use one BB per pair.

 

  • 4 min rest & change weight if you want

 

Into 8 min AMRAP All YGIG:

  • 50 (C2B) Pull Ups into AMRAP
  • Max Clean & Jerks @ weight of your choosing

Score = C&J reps x weight

Use one BB per pair.

Saturday 25 October

Warming Up

1-2 RFQ:

  • 10 Squat & Reaches
  • 10/10 Banded Pallof Presses

Then onto 1-2 sets:

  • 10 Plate Goblet Squats with plate press at bottom position
  • 10 Plate Good Mornings

Strength/WL

A. Back Squats

  • 1 x 5 @ 70-75%
  • 1 x 5 @ 75-80%
  • 1 x 5 @ 85%
  • 2 x 5 @ ?

 

B. Split Jerks

3-2-2-1-1 reps of

  • Split/Push Jerks

After each set:

  • Walking Lunges for max distance in 5m lanes*

*If you can do more than 15 m the DBs aren’t heavy enough.

C. UB Accessory

3-4 RFQ:

  • 8 BB Supinated Grip RDL’s
  • 8 BB Bent over Supinated Grip rows
  • Max BB Bicep curls

*Use different BB’s to ensure you use a challenging weight

Sunday 26 October

Warming Up

  • 2 min Skipping any style

Into 1 RFQ:

  • 5-5-5 Air Squats, narrowing your stance each 5 reps
  • 30″ Active hang

Into 1-2 RFQ:

  • 30″/30″ Ankle Stretch
  • 10 Kip Swings

Into 1-2 RFQ:

  • 5/5 Squats down on 2 legs, up on 1 leg
  • 5-10 Leg Raises/TTB

Gym/Con

A. Gymnastics Skills

3-4 RFQ:

  • 8/8 SL Squats (skater or pistol)
  • 12-24 TTB or Leg raises (no V-ups)

*Rest as needed, the goal is to practice a new skill so go for the toughest option you can manage

 

B. Gymnastics Strength

12 min EMOM

  1. 3-6 Dips
  2. Max Seated Leg Lifts over KB
  3. Rest

 

C. Conditioning

Buy in: 75 DU or heavy rope SU

3 RFT:

  • 20 DBL DB Deadlifts @ 2 x 22.5/17.5 kg
  • 100 m Farmer Carry
  • 25 (C2B) Pull Ups

Cash out: 75 DU or heavy rope SU

TC = 18 min

I = 2 x 17.5/12.5 & (banded) Pul Ups

B = 2 x 12.5/10 kg & ring rows