plan een intake

Programming week 9

Monday 26 February

Warming Up

2 RFQ:

  • 60″ machine
  • 10 good mornings
  • 5 walkouts with a heeltap
  • 10/10 m DB/KB OH walks

 

Strength: deadlifts & push ups

4 RFQ:

8 / 6 / 4 / 2

  • deadlifts

After each set:

  • 10 (weighted) push ups

*Build weight each set. Rest as needed

 

Workout

12 min AMRAP

  • 4 HSPU or 8 DBL DB push presses (H)
  • 8 High box step overs @ 1 x 22.5/15 kg
  • 8 Inverted rows

I = 1 x 15/10 kg

B = 1 x 10/5 kg

Tuesday 27 February

Warming Up

2-3 RFQ:

  • 10 banded pull aparts
  • 10 RDL’s with empty barbell
  • 60″ row easy pace

Gymnastics

30″ on / 30″ off x 8

  1. Scap pull ups
  2. Deadlifts with empty barbell
  3. Kip swings
  4. Hang powercleans with empty barbell
  5. Kipping (half) pull up
  6. Front squats with empty barbell
  7. Kipping (C2B) pull up
  8. Jerks with empty barbell

Prep for the workout, build the weight on the barbell and make an estimation of the weights you want to try for 21.4. Try to stick to the rules for RX or scaled, even if that means slightly working over or under your capacity.

 

Open workout 21.3 & 21.4

Open 21.3

For Time:

  • 15 Front Squats (43/29 kg)
  • 30 TTB
  • 15 Thrusters (43/29 kg)

Rest 1 min

  • 15 Front Squats (43/29 kg)
  • 30 Chest-to-Bar Pull-Ups
  • 15 Thrusters (43/29 kg)

Rest 1 min

  • 15 Front Squats (43/29 kg)
  • 30 Bar Muscle-Ups
  • 15 Thrusters (43/29 kg)

TC = 15 min

 

Scaled

For Time:

  • 15 Front Squats (29/20 kg)
  • 30 Hanging Knee Raises
  • 15 Thrusters (29/20 kg)

Rest 1 min

  • 15 Front Squats (29/20 kg)
  • 30 Pull-Ups
  • 15 Thrusters (29/20 kg)

Rest 1 min

  • 15 Front Squats (29/20 kg)
  • 30 Chest-to-Bar Pull-Ups
  • 15 Thrusters (29/20 kg)

TC = 15 min

 

Open 21.4 for both RX & Scaled

Move immediately to complete the following complex for max load:

  • 1 Deadlift
  • 1 Clean
  • 1 Hang Clean
  • 1 Jerk

TC = 7 min

Wednesday 28 February

Warming Up

  • 2 min machine

Then onto 1-2 sets of:

  • 5 Clean transitions
  • 5 Tall cleans
  • 5 High hang squat cleans
  • 5 Hang squat cleans
  • 5 Strict presses
  • 5 Split jerks

 

WL: cleans

5 min EMOM

  • 1-2 (beginners hang) adv full cleans

2 min rest / change weight – 10-20%

5 min EMOM

  • 2-3 cleans

2 min rest/change weight – 10-20%

5 min EMOM

  • 3-5 cleans

 

Workout

For time:

5-10-20-30-20-10-5 m

  • Walking lunges

15-30-60-90-60-30-15 m or seconds

  • SB Carries
  • (weighted) plank hold

TC = 18 min

RX = 2 x 22.5/15 kg DBs & 50/35 kg D-ball

I = 2 x 15/10 kg DBs & 35 kg SB/20 kg SB

B = 2 x 10/5 kg DBs & 20 kg SB/12kg Medball

Thursday 29 February

Warming Up

  • 400 m jog & chat

7 min AMRAP:

  • 10 m bear walk (bent knees)
  • 5 inchworms
  • 10 m bear walk (straight legs)
  • 30″ shoulder taps in plank
  • 10 m crab walk

 

Conditioning

Prep the workout weights & decide on which movement you’re going to practice with your buddy. Note how some scaling options are synchro instead of the IGYG RX option.

 

Buddy WOD

30 min AMRAP with a buddy:

  • 400 m run
  • 30 m HS walk IGYG / buddy assisted or 30 shoulder taps in HS hold (IGYG) / 50 in plank hold (synchro)
  • 60 STOH Weight 1 – IGYG – L
  • 400 m run
  • 20 HSPU IGYG or 20 pike/HR-push ups synchro
  • 40 STOH Weight 2 – IGYG – M
  • 400 m run
  • 5 Wall walks synchro
  • 20 STOH Weight 3 – IGYG – H

RX = 1: 2 x 17.5/10 kg 2: 2 x 22.5/15 kg 3: 2 x 30 / 20 kg

I = 1: 2 x 12.5/7.5 kg 2: 2 x 17.5/10 kg 3: 2 x 22.5/15 kg

B = 1: 2 x 10/5, 2: 2 x 12.5 / 7.5, 3: 2 x 15/10 kg

Friday 1 March

The Open 24.1 – TBA

Saturday 2 March

Warming Up

TABATA –

  • odd sets: scap pull ups 2 x / ring rows 2 x
  • even sets: down ups

Then onto 2 sets:

  • 10 walking lunges with KB
  • 30″/30″ hip opener stretch with KB

Strength: step back lunges & pull ups

4 RFQ:

8 / 6 / 4 / 2 reps of

  • Step back lunges (per leg)

After each set:

  • 10 (weighted) pull ups

*Build weight each set. Rest as needed

 

Workout

15 min AMRAP:

  • 18 calorie machine
  • 12 Russian KB swings @ 32/24 kg (H)
  • 6 Burpee box jump overs

Sunday 3 March

Warming Up

7 min AMRAP

  • 30″ ski erg
  • 30″ HS or plank hold
  • 10 prone A, T, Y raises

 

Gymnastics

12 min EMOM

  • Even sets: 5-12 (strict) HSPU / negative HSPU / 30″ HS hold
  • Odd sets: 5-15 pull ups

 

Workout

5 min AMRAP

  • 150 DU
  • AMRAP DB thruster @ 2 x 22.5/15 kg

5 min rest

5 min AMRAP

  • 150 DU
  • AMRAP double DB snatches @ 2 x 22.5/15 kg

5 min rest

5 min AMRAP

  • 150 DU
  • AMRAP double DB devil press @ 2 x 22.5/15 kg

Intermediate option: 50 DU & 10 thrusters / 15 snatches / 10 devil presses per set @ 2 x 15/10 kg

Beginner: 100 SU alternating with 10 thrusters / 15 snatches / 10 devil presses per set @ 2 x 10/5 kg

*Lots of recovery time, so push hard when it’s time to work.