plan een intake

Programming week 45

Monday 3 November

Warming Up

1-2 sets of:

  • 30″/30″ PVC External Rotation Stretch
  • 10/10 Squat & Reaches

2-3 RFQ:

  • 5 Superslow Eccentric Front Squats (explosive on the way up)
  • 10 Ring Rows

Strength

2 min ON / 2 min OFF x 4

  • 5 Paused front Squats
  • Max Supinated chin over bar hold in remaining time

*Pause for 1″ at the bottom position of each squat. Once complete hold a chin over bar hold. You can take short breaks but try to accumulate at much time as possible. If you are not able to hold more than 10-15″ start with a chest to ring hold.

Workout

For time:

21 – 15 – 9

  • Devil Presses @ 2 x 20/15 kg
  • C2B Pull Ups

After each round:

  • 75 DU/Heavy Rope SU

TC = 15 min

I = Regular Pull Ups – 2 x 15/10 kg

B = Jumping Pull Ups or Ring Rows – 2 x 10/7.5 kg

Tuesday 4 November

Warming Up

With empty barbell 1-2 rounds of:

  • 5 Clean Deadlifts
  • 5 Clean High Pulls
  • 5 Front Squats
  • 5 Strict Presses

Then onto:

  • 5 Tall Muscle Cleans
  • 5 Tall Power Cleans & Strict Press
  • 5 Hang Muscle Cleans & Push Press
  • 5 Hang Power Cleans & Push Jerk
  • 5 Power Cleans & Split Jerks

Weightlifting

TEST: BELLA COMPLEX

Take as much time as you need to find a max load of:

  • 1 Clean
  • 1 STOH
  • 1 Front Squat
  • 1 STOH

*Any style of clean and STOH is allowed. You can rest the bar on your shoulders if needed for as long as you like, but if it touches the floor before you finish the final STOH it’s a no rep.

Strength Accessory

Depending on time left, 2-3 RFQ:

  • 8 SB Squats – go as heavy as possible, break sets up if needed
  • 10/10 SA DB Strict Press

Wednesday 5 November

Warming Up

2 RFQ:

  • 10 Wrist forward Leans
  • 5 Inchworms
  • 10 Banded Good Mornings
  • 10 Banded Strict Presses

Strength

3-4 RFQ:

  • 8 Banded Deadlifts
  • 5 Push Presses

*Stand on an elastic band to add more resistance to the deadlift. Rest as much as needed. Aim for 1-3 RIR.

 

Workout

  • 1 min row, 1 min rest @ -5 seconds
  • 2 min row, 2 min rest @ +5 second
  • 3 min row, 3 min rest @ +10 seconds
  • 1 min ski, 1 min rest
  • 2 min ski, 2 min rest
  • 3 min ski, 3 min rest

*Work in pairs, half the pairs start on the rower, the other half on the ski-ergs. 

Thursday 6 November

Warming Up

2 RFQ:

  • 5/5 Banded Lateral Raises
  • 30″ Dead Hang
  • 10 Seal pass throughs
  • 10 Hollow to Arch rolls

Gymnastics

8 min EMOM for quality:

  1. TTB / Leg Raises / Box supported single leg TTB
  2. (Ring) Dips

Straight into:

8 min EMOM:

  1. (Alternating V-ups)
  2. Push Ups

*Choose a number that enables you to keep working with about the same numbers each round. Focus on quality of movement, not quantity. You should be working no more than 20-30″ in each interval ideally

Workout

Buy in: 400 m run

4 RFT:

  • 2 SB to shoulder @ 60/50 kg
  • 8 Burpee Pull Ups
  • 2 SB to shoulder
  • 16 Box Jump Overs

Cash out: 400 m run

TC = 23 min

RX+ = 70/60 kg SB

Intermediate: 50/35 kg SB – 6 burpee pull ups & 14 BJO

Beginner: 30/20 kg SB – 6 Down Up Pull ups & 12 BJO

Challenge yourself on the SB, use the heaviest SB you can move.

Friday 7 November

Warming Up

With empty barbell 1-2 rounds of:

  • 5 Clean Deadlifts
  • 5 Clean High Pulls
  • 5 Front Squats
  • 5 Strict Presses

Then onto:

  • 5 Tall Muscle Cleans
  • 5 Tall Power Cleans & Strict Press
  • 5 Hang Muscle Cleans & Push Press
  • 5 Hang Power Cleans & Push Jerk
  • 5 Power Cleans & Split Jerks

Weightlifting

TEST: BELLA COMPLEX

Take as much time as you need to find a max load of:

  • 1 Clean
  • 1 STOH
  • 1 Front Squat
  • 1 STOH

*Any style of clean and STOH is allowed. You can rest the bar on your shoulders if needed for as long as you like, but if it touches the floor before you finish the final STOH it’s a no rep.

Or if you already did the test and do not wish to repeat it, find a max for the following snatch complex:

  • Snatch
  • OH Squat
  • Hang Snatch
  • OH Squat

Workout

15 min AMRAP in teams of 3:

P1:

  • Row for max calories

P2 & 3:

AMRAP of:

  • 21 Synchronised C2B Pull Ups
  • 15 Synchronised Front Squats @ 60/45 kg
  • 9 Wall Walks YGIG or m HS walk YGIG

Score = Calories x Reps

*Alternate partners as often as you like

I = (Banded) Pull Ups – 50/35 kg BB

B = Jumping Pull Ups or Ring Rows & 35/25 kg  BB

Saturday 8 November

BUDDY GAMES

No classes, besides yoga, but come and cheer our athletes on!

Sunday 9 November

Warming Up

7 min AMRAP:

  • 200 m Row/Ski
  • 15 Plate GTOH
  • 10 Down Ups
  • 10 Kip Swings

A. Rowing Conditioning

In 12 min:

  • 500 m row, 1 min rest
  • 400 m row, 1 min rest
  • 300 m row, 1 min rest
  • 200 m row, 1 min rest
  • 100 m row

@ split +5 seconds

B. Ski-Conditioning

In 12 min:

  • 500 m ski, 1 min rest
  • 400 m ski, 1 min rest
  • 300 m ski, 1 min rest
  • 200 m ski, 1 min rest
  • 100 m ski

C. Gymnastics under fatigue

12 min AMRAP:

  • 24 Alt DB Clean & Jerk @ 1 x 20/15 kg
  • 12 Burpees over DB
  • 6 BMU/12 (C2B) Pull Ups/12 TTB

*Choose a skill you are comfortable with when fresh, the goal is to do some pretty reps under fatigue.