plan een intake

Programming week 48

Monday 24 November

Warming Up

2-3 RFQ:

  • 10 Cal machine
  • 10 Box Jumps
  • 10 Shuttle Runs
  • 10 Box Jump Overs

A. Rowing Conditioning

In 12 min:

  • 500m row @ 22 SPM
  • 500m row @ 24 SPM
  • 500m row @ 26 SPM
  • 500m row @ 28 SPM
  • 500m row @ 30 SPM

B. Ski-ing Conditioning

In 12 min:

  • 500m ski @ 32 SPM
  • 500m ski @ 34 SPM
  • 500m ski @ 36 SPM
  • 500m ski @ 38 SPM
  • 500m ski @ 40 SPM

C. Workout

12 min AMRAP:

  • 20 Box Jumps
  • 15 Shuttle Runs (7.5 m there and back)
  • 15 Box Jump Overs
  • 15 Shuttle Runs
  • 10 Burpee Box Jump Overs
  • 15 Shuttle Runs

*Aim for consistent times for each Run & Box Jump combo

Tuesday 25 November

Warming Up

7 min AMRAP:

  • 10 Banded Pull Aparts
  • 10 Candlesticks
  • 10 Updogs to downwarddogs
  • 5 Down Ups

Gymnastics

3-4 RFQ:

  • 3-5 Ball Ups / Pullovers / TTB / Leg Raises
  • 3-5 (Weighted) Ring) Dips

3-4 RFQ:

  • Max (Alternating) V-ups
  • 10 Push Ups

*See if you can improve over last time we did this block

Workout

2′ ON / 1′ OFF x 5

  • 20 DBL DB Deadlifts @ 2 x 25/20 kg
  • Max Wall Walks / HS walks

I = 2 x 20/15 kg

B = 2 x 15/10 kg

*Score = Wall Walks / m HS walk collected in all 5 rounds

Wednesday 26 November

Warming Up

1-2 RFQ:

  • 5/5 banded OH Pallof Press
  • 10/10 Leg Swings

1-2 RFQ with EB:

  • 5 High Pulls in Snatch Grip
  • 5 Behind the neck presses
  • 5 OH Squats
  • 5 Drop Snatches
  • 5 Tall Snatches
  • 5 High Hang Snatches
  • 5 Hang Snatches

Weightlifting

Build to a heavy:

  • 3 Snatch Balances

Then onto:

  • 1 Snatch
  • 2 Snatch Balances

Then onto:

  • 1 Snatch

*Build weight over all sets. The goal of today is to get comfortable catching the bar as low as you can.

Accessory

3-4 RFQ:

  • 3 OH Squats
  • 5/5 Single Leg BB Deadlifts

*Continue building the weight from your last set of snatches.

Finisher

5-7 min AMRAP depending on time left:

1-2-3-4-5-6-7-etc

  • SA DB Snatch R
  • SA DB STOH R
  • SA DB OH Lunge R
  • SA DB Snatch L
  • SA DB STOH L
  • SA DB OH Lunge L

RX+ = 25/20 kg

RX = 22.5/17.5 kg

I = 17.5/12.5 kg

B = 10/7.5 kg

*Add one rep each round, so one round is always a multitude of 6 movements. Score is total number of reps collected in 5-7 min.

Thursday 27 November

Conditioning

TEST:  400 m Row for time

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 row @ ~80% + 100 m slow
  • P2 & P3: AMRAP 5 Inchworms, 10 air squats

Then onto:

Max 3 attempts to find your best time:

  •  400 m row

Rest at least 4 min between attempts

Workout

For time:

  • 100 TTB
  • 50 Devil Squat Cleans @ 2 x 20/15 kg

TC = 18 min

*Divide anyway you like

I = 2 x 15/10 kg

B = 2 x 10/7.5 kg

Friday 28 November

Warming Up

2 RFQ:

  • 5/5 Glute bridges with OH reach
  • 5 Inchworms
  • 10 Seal Passthroughs

Strength

3-4 RFQ

  • 4 Banded Deadlifts
  • 3 Push Presses

*Stand on an elastic band to add more resistance to the deadlift. Rest as much as needed. Aim for 1-2 RIR

Workout

16 min AMRAP:

In teams of 2:

  • 4 Worm Cleans
  • 8 Worm Squats
  • 12 Synchronised Pull Ups

At 0:00 and every 2 min:

  • 35 DU or 28 Heavy Rope SU

Scaling: lighter worm or 2 synchronised D-Ball/SB to shoulder/S-ball/SB Squats

Saturday 29 November

Warming Up

1-2 RFQ:

  • 5/5 OH Pallof Press 
  • 5 Walkouts with Heel tap

With EB 2 RFQ:

  • 3 Strict Presses
  • 3 Press to split jerk
  • 3 Split Jerks

Weightlifting

Work up to a max:

  • 2 STOH

 

Accessory

7-7-5-5 reps of:

  • SB Squats

After each set:

  • 6/6 SA DB Strict Press

Finisher

5-10 min AMRAP depending on time left:

1-2-3-4-5-6-7-etc

  • DBL DB Cleans
  • DBL DB Front Squats
  • DBL DB STOH

Flow: 1 clean, 1 front squat, 1 STOH, 2 cleans, 2 FSQ, 2 STOH, etc.

Score is all reps collected in AMRAP

RX+ = 2 x 22.5/17.5 kg

RX = 2 x 20/15 kg

I = 2 x 15/10 kg

B = 2 x 7.5/5 kg

Sunday 30 November

Conditioning

TEST:  400 m Row for time

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 row @ ~80% + 100 m slow
  • P2 & P3: AMRAP 5 Inchworms, 10 air squats

Then onto:

Max 3 attempts to find your best time:

  •  400 m row

Rest at least 4 min between attempts

Alternative option:

  • 400 m Ski Test, same format but instead of rowing, use the ski-erg

Workout

For time:

  • 60/54 cal Machine
  • 30 Power Cleans @ 60/40 kg
  • 30 HSPU or (Pike) Push Ups
  • 40/36 cal Machine
  • 20 Power Cleans
  • 20 HSPU (Pike) Push Ups
  • 20/18 cal Machine
  • 10 Power Cleans
  • 10 HSPU (Pike) Push Ups

TC = 24 min

*Only go for HSPU if you can comfortably string together sets of 10 HSPU when fresh.

I = 40/30 kg

B = 30/20 kg