Programming archives 2018

  • Jul 12, 2018
  • superadmin

PROGRAMMING WEIGHTLIFTING WEEK 28

Dinsdag 10-07-2018 

3 positie clean (clean-hang clean-high hang clean)

Deadlift 4×8

Donderdag 12-07-2018 

snatch+ oh squat

Press 4×8

 

Advanced:

  • 3 positie snatch
    • 3×3 50%
    • 2×3 60%
  • Split jerk
    • 4×4
    • 50%
  • Rom clean dead lift
    • 90% clean
    • 4×8

 

PROGRAMMING STRENGTH CLASSES WEEK 28

Monday 9 July 2018

Far bar deadlift 5 x 4 AHAP
Overhead squat 3 x 6 77%
L sit rope climb 3 x 3

 

Wednesday 11 July 2018

Bear hug D-ball carry 3 x 20m shuttle AHAP
Romanian deadlift 3 x 6 77%
Weighted pistol 3 x 6 per leg

 

 

PROGRAMMING WOD WEEK 28

9.7.2018 – Monday

Skill development and drills:

2 x 35 Hollow rocks

2 x 8 per leg tempo Bulgarian split squats (5-5-1-0)

WOD:

8 Rounds for time:

6 D-ball over shoulder clean

6 D-ball squats

6 D-ball step ups

Rx = 70/50kg

 

10.7.2018 – Tuesday

Skill development and drills:

Clean and jerk technique

Double and triple under practice

WOD:

14min AMRAP:

4 Clean and jerks (75/50kg)

60 Double unders

 

11.7.2018 – Wednesday

Skill development and drills:

Shoulder stability drills

WOD:

A) 5 x 30m farmer’s carry (AHAP)

B) 5 x 30m per arm overhead carry (AHAP)

C) 5 x 5 strict chest to bar pull ups (AHAP)

 

12.7.2018 – Thursday

Skill development and drills:

None – warm up only

WOD:

5 Rounds for time:

4 Legless rope climb

400m run

15 Burpee box jumps

Rx+ = 10/5kg weight vest

 

13.7.2018 – Friday

Skill development and drills:

2 x 15 per leg weighted calf raise (AHAP)

2 x 20 KB seesaw press (AHAP)

Rowing sprint start technique

WOD:

6 Rounds for max reps/calories of,

30sec work, 30sec rest:

Assault bike sprint

Rowing sprint

Kettlebell swings (32/24kg)

 

14.7.2018 – Saturday

Skill development and drills:

Segmented manmaker – 10 of each movement (medium form-control form-control weight)

Shoulder circle butterfly pull up practice

WOD:

12 Rounds for time:

3 Manmakers (22.5/15kg per hand)

15 Pull ups

 

15.7.2018 – Sunday

Skill development and drills:

Technical warm up and skill practice

WOD:

10 Rounds for quality:

4 Bar muscle ups / 1 strict bar MU

10m Handstand walk / wheelbarrow walk

 

 

PROGRAMMING WEIGHTLIFTING WEEK 27

Dinsdag 03-07-2018 

3 positie snatch (snatch-hang snatch-high hang snatch)

Front squat 4×8

 

Donderdag 05-07-2018 

Push press+ jerk

Back squat 4×8

 

Advanced:      

  • Split Jerk
    • 6×4
    • 50-60%
  • Clean pull + hang clean
    • 3+3
    • 60%
  • Back squat 4×8
    • 65-70%

 

 

PROGRAMMING STRENGTH CLASSES WEEK 27

Monday 2 July 2018

Farmer’s carry 5 x 20m AHAP
Romanian deadlift 3 x 6 75%
Press drag and jump 3 x 6-8

 

Wednesday 4 July 2018

Sled rope pull 5 x 20m AHAP
Bench press 3 x 6 77%
Iron cross hold 3 x 30sec

 

PROGRAMMING WOD WEEK 27

2.7.2018 – Monday

Skill development and drills:

Bench press technique

WOD:

5 Rounds for quality:

8 Bench presses (70/47.5kg)

8 Deadlifts (140/90kg)

3 Legless rope climbs

 

3.7.2018 – Tuesday

Skill development and drills:

Pistol squat technique and mobility

2 x 10 single leg calf raise (AHAP)

WOD:

13min AMRAP:

3 Power cleans (bodyweight)

12 Alternating pistol squats (Rx+ = 16/12kg)

 

4.7.2018 – Wednesday

Skill development and drills:

15min bar MU skill development

WOD:

16min AMRAP:

5 Bar muscle ups (Rx+ = 2 strict bar MU)

12 Box jumps (30/24”)

 

5.7.2018 – Thursday

Skill development and drills:

Ring swing, hip pop and transition practice

WOD:

5 Rounds for time:

4 Burpee ring muscle ups / Burpee pull ups

8 Thrusters (55/37.5kg)

 

6.7.2018 – Friday

Skill development and drills:

2 x 18 per arm renegade rows  (AHAP)

WOD:

6 Rounds for time:

15m Double DB front rack lunge walk

15 Double DB push press

15 Double DB burpees

Rx: 22.5/15kg per hand

 

7.7.2018 – Saturday

Skill development and drills:

30 tempo air squats (5sec down, 5sec up)

Rowing technique

WOD:

In pairs:

300 Wall balls (9/6kg)

4km row

 

8.7.2018 – Sunday

Skill development and drills:

HSPU technique

2 x 20m per leg banded monster walk

WOD:

18min AMRAP:

4 Strict handstand push ups (Rx+ = 2 plate deficit)

8 Double dumbbell cleans (22.5/15kg per hand)

16/12 Assault bike calories

 

 

PROGRAMMING WOD WEEK 26

25.6.2018 – Monday

Skill development and drills:

Technique practice only

WOD:

15min EMOM:

Clean + front squat + push press + jerk

(Start moderately heavy and work up to max)

 

26.6.2018 – Tuesday

Skill development and drills:

3 x 30m pinch grip farmer’s carry (AHAP per hand)

WOD:

20min EMOM:

Even: 20/15 Calories Assault bike sprint

Odd: 6 D-ball over shoulder cleans (70/50kg)

 

27.6.2018 – Wednesday

Skill development and drills:

2 x 20 per side banded monster walk

2 x 20 per arm standing upright row (AHAP)

2 x 20 banded pull aparts

WOD:

14min ladder:

1,2,3,4…Manmakers (22.5/15kg per hand)

2,4,6,8…Russian swings (32/24kg)

 

28.6.2018 – Thursday

Skill development and drills:

Technique practice only

WOD:

5 Rounds for time:

1 Power snatch + 1 hang snatch + 2 overhead squats (55/37.5kg)

12 Burpees over the bar

 

29.6.2018 – Friday

Skill development and drills:

Rowing technique

Double under practice (why don’t you do this yourself every day???)

WOD:

In pairs, for time:

Row 6km (one works, one rests)

Every 2min, both partners do 40 double unders, then switch.

Continue until 6km is completed.

 

30.6.2018 – Saturday

Skill development and drills:

Butterfly pull up and push up technique practice

WOD:

“Angie”

For time:

100 pull ups

100 push ups

100 sit ups

100 air squats

 

1.7.2018 – Sunday

Skill development and drills:

KB snatch practice

WOD:

3 Rounds for time:

12 Goblet squats (40/28kg)

3 + 3 KB snatch (40/28kg)

400m burden run (20/15kg plate)

 

 

PROGRAMMING WEIGHTLIFTING WEEK 26

26-06-2018 Di

Snatch+ hang sntach + high hang snatch

deadlifts

 

28-06-2018 Do

Clean + hang clean + high hang clean

Front squats

 

Advanced:

BIG THURSDAY

  • 15 min Warming up
  • Snatch 1RM 20 min
  • Clean en jerk 1 RM 20 min

 

PROGRAMMING STRENGTH CLASSES WEEK 26

Monday 25 June 2018

Sled rope pull 8 x 20m Bodyweight
Bench press 3 x 6 75%
Legless rope climb 3 x 3

Wednesday 27 June 2018

D-ball over rig 5 x 8 AHAP
Overhead squat 3 x 6 75%
Negative deficit HSPU 3 x 3

 

PROGRAMMING WEIGHTLIFTING WEEK 25

19-06-2018 Di

Clean+ fr squat+ jerk/ push press/ press

Press/ row

 

21-06-2018 Do

Snatch + snatch balance+ oh squat

Back squats

 

Advanced:

  • Snatch
    • 3×2
    • 90%
  • Clean + fr squat+ jerk
    • 3x 2+1+2
    • 60%
  • Clean + fr squat+ jerk
    • 3x 1+1+1
    • 80%
  • Back squat
    • 3×3
    • 80%
  • Back squat
    • 2×1
    • 90%

 

PROGRAMMING WOD WEEK 25

18.6.2018 – Monday

Skill development and drills:

Rowing technique

3 x 45sec max effort hanging L hold

2 x 15 per arm standing DB upright row (AHAP)

WOD:

12min AMRAP:

15/12 Cal. row

15 Toes to bar

16 Alternating dumbbell snatches (22.5/15kg)

 

19.6.2018 – Tuesday

Skill development and drills:

3 x 20 Alternating renegade rows (AHAP)

WOD:

5 Rounds for time:

15 Handstand push ups

15 Kettlebell swings (32/24kg)

 

20.6.2018 – Wednesday

Skill development and drills:

2 x 15 ring swing

2 x 10 ring swing with hip pop and snap pull

2 x 15 jumping transitions

2 x 15 kipping dip

2 x 15 ring row

WOD:

For time:

9-6-3

Ring muscle up

21-15-9

Box jumps (24/20”)

 

21.6.2018 – Thursday

Skill development and drills:

3 x 5 per leg paused Bulgarian split squats (15sec at bottom)

WOD:

14min AMRAP:

2,4,6,8…Pistol squat (Rx+ 20/12kg KB)

2,4,6,8…Ring row (Feet on box)

15 Hollow rocks

 

22.6.2018 – Friday

Skill development and drills:

Sprinting drills

WOD:

10 Rounds for time:

5 Deadlifts (1.5x bodyweight)

200m run

 

 

PROGRAMMING STRENGTH CLASSES WEEK 25

Monday 18 June 2018

Sled push 8 x 20m Bodyweight
Overhead squat 3 x 8 73%
Iron cross hold 3 x 30sec

Wednesday 20 June 2018

Yoke walk 5 x 20m AHAP
Romanian deadlift 3 x 8 73%
Bulgarian ring row 3 x 8

 

PROGRAMMING STRENGTH CLASSES WEEK 24

Monday 11 June 2018

Tyre flip 5 x 90sec AHAP
Romanian deadlift 3 x 10 71%
Turkish get up 3 x 4 per arm AHAP

Wednesday 13 June 2018

Farmer’s carry 5 x 50m AHAP
Bench press 3 x 8 73%
GHD hip extension 3 x 25

 

 

PROGRAMMING WEIGHTLIFTING WEEK 24

12-06-2018 Di

Front squats + split jerk

Kb rom Deadlift + bulgarian split squat + box jumps

 

14-06-2018 Do

Snatch balance + Oh squats

Rom Deadlift

 

Advanced:

  • BN Jerk
    • 1 RM (pauze in dip tot opbouwen 80%)
  • Front squat
    • clean 3×2
    • 105%
  • Snatch pull
    • 4×2
    • 110%+

 

PROGRAMMING WOD WEEK 24

11.6.2018 – Monday

Skill development and drills:

2 x 40 hollow and arch rock

WOD:

14min AMRAP:

4 Bar muscle ups

15m Double dumbbell front rack lunge walk (22.5/15kg per hand)

 

12.6.2018 – Tuesday

Skill development and drills:

Basic warm up only

WOD:

A) 5 x Superset:

5 Back squats (AHAP)

5 Shoulder press (AHAP)

B) 9min AMRAP:

9 Push ups

18 Air squats

 

13.6.2018 – Wednesday

Skill development and drills:

Glute, hamstring and lower back activation drills

WOD:

10 Rounds for time:

1 Deadlift (150/110kg)

35 Double unders

 

14.6.2018 – Thursday

Skill development and drills:

Technique and mobility work

WOD:

10 Rounds for time:

2 Legless rope climbs

2 Snatches (70/47.5kg)

 

15.6.2018 – Friday

Skill development and drills:

3 x 15 pseudo planche push ups

3 x 10 per arm DB shoulder press (AHAP)

WOD:

4 Rounds for time:

50 Wall balls (9/6kg)

45m Bear crawl

30 Burpees

 

16.6.2018 – Saturday

Skill development and drills:

3 x 10 IYTW

3 x 15 DB shoulder press

WOD:

In pairs, 3 rounds for time:

10m + 10m handstand walk

40 Chest to bar pull ups

 

17.6.2018 – Sunday

Skill development and drills:

2 x 1min barbell wrist curls

WOD:

5 Rounds for time:

8 Power cleans

8 Front squats

4 Push presses

Rx = 70/47.5kg

 

 

PROGRAMMING WEIGHTLIFTING WEEK 23

05-06-2018 Di

Snatch pull + power snatch + hang power snatch

Tempo Oh squats

 

07-06-2018 Do

Clean + Jerk/push press/press

Clean rom Deadlifts

Advanced:

  • Snatch
    • find a heavy 3
  • Snatch
    • 2×3
    • 90%
  • Clean + jerk
    • 3x 2+2
    • 75%
  • Clean en jerk
    • 2 x 90%
  • Front squat
    • 4-5×2
    • 100%

 

PROGRAMMING STRENGTH CLASSES WEEK 23

Monday 4 June 2018

Sled rope pull 5 x 20m AHAP
Bench press 3 x 10 71%
Dragon flag 3 x 5

 

Wednesday 6 June 2018

Slamball box step overs 5 x 6 AHAP
Overhead squat 3 x 10 71%
Legless rope climb 3 x 4

 

PROGRAMMING WOD WEEK 23

4.6.2018 – Monday

Skill development and drills:

3 x 10 IYTW shoulder drill

3 x 10 per arm bent over KB row (32/24kg)

WOD:

4 Rounds for time:

100m Farmer’s carry (32/24kg per hand)

12 Overhead squats (75% BW)

18 Burpees over the bar

 

5.6.2018 – Tuesday

Skill development and drills:

3 x 1min tripod headstand balance

2 x 20 per arm elastic internal shoulder rotations

WOD:

16min AMRAP:

6 Strict HSPU

20/15 Calories rowing

 

6.6.2018 – Wednesday

Skill development and drills:

3 x 20 per leg banded crab walk

3 x 15 banded good morning

WOD:

14min AMRAP:

2 Per arm Turkish get up (32/24kg)

6 Thrusters (60/40kg)

8 Double KB Russian swing (32/24kg per hand)

 

7.6.2018 – Thursday

Skill development and drills:

Basic warm up only

WOD:

For time:

30 Strict toes to bar

400m burden run (20/15kg)

50 Weighted sit ups (20/15kg)

400m burden run (20/15kg)

70 Hollow rocks

400m burden run (20/15kg)

 

8.6.2018 – Friday

Skill development and drills:

2 x 20 per arm standing upright row (7.5-17.5kg)

2 x 20 per arm standing shoulder press (7.5-17.5kg)

WOD:

30min AMRAP:

8 Strict pull ups

30m per arm overhead carry (32/24kg)

15/12 Assault bike calories

 

9.6.2018 – Saturday

Skill development and drills:

Technique and mobility practice

WOD:

20min AMRAP, in pairs:

10 C&J (80/55kg)

20 Alternating pistol squats

30 Box jumps (30/24”)

 

10.6.2018 – Sunday

Skill development and drills:

Shoulder stability drills

WOD:

8 Rounds for time:

8+8 KB snatch (32/24kg)

14 Strict ring dip

 

 

PROGRAMMING WEIGHTLIFTING WEEK 22

29-05-2018 Di

Clean pull+ clean+ hang clean 2+2+2

Back squat

 

31-05-2018 Do

Power Jerk+ split jerk 2+2

Press

  • Hang clean onder knie
    • 4×2
    • 75-80%
  • snatch + pauze in bodem positie 2 sec
    • 5×3
    • 70%
  • def snatch pulls
    • 4×3
    • 100%

 

PROGRAMMING WOD WEEK 22

28.5.2018 – Monday

Skill development and drills:

Double under practice

3 x 20 standing calf raise

WOD:

15min AMRAP:

25 Wall balls (9/6kg)

12 Toes to bar

60 Double unders

 

29.5.2018 – Tuesday

Skill development and drills:

3 x 15 Lu raises

WOD:

5 Rounds for time:

12 Power jerks (65/42.5kg)

30/20 Assault bike calories

 

30.5.2018 – Wednesday

Skill development and drills:

Snatch technique

WOD:

20min EMOM:

3 Snatches (AHAP)

12 Box jumps (24/20”)

 

31.5.2018 – Thursday

Skill development and drills:

Bench press technique

WOD:

5 x 5 Bench press (AHAP)

5 Rounds for time:

3 Deadlifts (Beginner: BW, intermediate: 1.5 x BW, advanced: 2 x BW)

12 KB shoulder press (32/24kg per hand)

 

1.6.2018 – Friday

Skill development and drills:

3 x 30m pinch grip farmer’s carry (20/15kg plate per hand)

WOD:

For time:

300 Double unders

1.4km run

100/70 Assault bike calories

 

2.6.2018 – Saturday

Skill development and drills:

3 x 10 strict chest to bar pull ups

WOD:

15min AMRAP, in pairs:

4 Legless rope climbs

12 D-ball over shoulder cleans (70/50kg)

 

3.6.2018 – Sunday

Skill development and drills:

Muscle up technique

WOD:

5 Rounds for time:

7 Ring muscle ups

5 Front squats (80/55kg)

 

 

PROGRAMMING STRENGTH CLASSES WEEK 22

Monday 28 May 2018

Fat bar deadlift
Overhead squat 3 x 10 69%
L-sit hold 3 x 1min

 

Wednesday 30 May 2018

Sled push 5 x 50m AHAP
Romanian deadlift 3 x 10 69%
Bulgarian split squat 3 x 12 per leg AHAP

 

 

PROGRAMMING STRENGTH CLASSES WEEK 21

Wednesday 23 May 2018

Farmer’s carry 5 x 50m AHAP
Bench press 3 x 10 69%
Strict pull ups 3 x 12

 

 

PROGRAMMING WEIGHTLIFTING WEEK 21

22-05-2018 Di

Cluster

Press/row

 

24-05-2018 Do

Snatch + Oh squat

Rom Deadlift+ GHD sit up

Advanced:

  • Hang snatch onder knie
    • 5×2
    • 75-80%
  • Clean pull + clean
    • 5x 1+3
    • 70-75%
  • Back squats
    • 3 RM  van de dag
  • Back squats
    • 2×3  90%

 

PROGRAMMING WOD WEEK 21

22.5.2018 – Tuesday

Skill development and drills:

Technical practice

WOD:

“Mary”

20min AMRAP:

5 Handstand push ups

10 Pistol squats

15 Pull ups

 

23.5.2018 – Wednesday

Skill development and drills:

3 x 12 Bent over row (AHAP)

WOD:

4 Rounds for time:

70 Double unders

11 Power cleans (70/47.5kg)

 

24.5.2018 – Thursday

Skill development and drills:

3 x 8 tempo push ups (5sec down, 5sec up)

WOD:

“Kalsu”

100 Thrusters (61/40kg) for time

EMOM: 5 burpees until all thrusters are completed

 

25.5.2018 – Friday

Skill development and drills:

3 x 12 D-ball Romanian deadlift (70/50kg)

WOD:

4 Rounds for time:

500m row

100m D-ball carry (70/50kg)

 

26.5.2018 – Saturday

Skill development and drills:

General warm up only

WOD:

“Murph”

For time:

1.6km run

100 pull ups

200 push ups

300 air squats

1.6km run

Partition the work as needed. If you own a weight vest or body armour, wear it.

 

27.5.2018 – Sunday

Skill development and drills:

Bar MU technique

3 x 30 pike pulses

WOD:

12min AMRAP:

3 Bar muscle ups

15 Back squats (50% BW)

 

 

 

PROGRAMMING WOD WEEK 20

14.5.2018 – Monday

Skill development and drills:

Butterfly pull up and push up technique

WOD:

20min AMRAP:

2,4,6,8… Pull ups

2,4,6,8… Push ups

2,4,6,8… Box jumps (30/24”)

 

15.5.2018 – Tuesday

Skill development and drills:

3 x 15 barbell bicep curls (AHAP)

WOD:

5 Rounds for time:

5 Rope climbs

100m Farmer’s carry (32/24kg per hand)

 

16.5.2018 – Wednesday

Skill development and drills:

Snatch technique and mobility

WOD:

For time:

30 Snatches (30/20kg)

30 Burpees

25 Snatches (40/27.5kg)

25 Burpees

20 Snatches (50/35kg)

20 Burpees

15 Snatches (60/42.5kg)

15 Burpees

 

17.5.2018 – Thursday

Skill development and drills:

2min Max effort hanging L hold

WOD:

5 Rounds for time:

17 Toes to bar

20/15 Assault bike calories

30 Wall balls (9/6kg)

 

18.5.2018 – Friday

Skill development and drills:

3 x 20 KB/DB seesaw press (AHAP)

WOD:

4 Rounds for time:

400m run

30 KB swings (32/24kg)

 

19.5.2018 – Saturday

Skill development and drills:

Skill practice only

WOD:

In pairs:

A) Find combined 5RM bench press

B) Find combined 5RM power snatch

 

20.5.2018 – Sunday

CLOSED

 

 

 

PROGRAMMING WEIGHTLIFTING WEEK 20

15-05-2018 Di

Power clean + front squat

(hou vast in power clean catch positie)

Kb rom Deadlift + bulgarian split squat + box jumps

 

17-05-2018 Do

Split jerk

Back squat tempo

Advanced:

  • Pauze cleans 1x pauze
    • 5×4
    • 65-70%
  • 2 x pull 2 x snatch
    • 5×4
    • 70-75%
  • BN Push press (pauze in dip
    • 5×5 opbouwend

 

PROGRAMMING STRENGTH CLASSES WEEK 20

Monday 14 May 2018

Sled drag 5 x 50m AHAP
Bench press 3 x 12 67%
Chin up 3 x 12

Wednesday 16 May 2018

Tyre flip 3 x 8 AHAP
Overhead squat 3 x 12 67%
Strict ring dip 3 x 20

 

 

PROGRAMMING WOD WEEK 19

7.5.2018 – Monday

Skill development and drills:

3 x 40 hollow rock

WOD:

5 Rounds for max reps of:

30sec burpees

30sec rest

30sec assault bike calories

30sec rest

 

8.5.2018 – Tuesday

Skill development and drills:

C&J technique

WOD:

Power clean and jerk

3-3-3-3-3-1-1-1

 

9.5.2018 – Wednesday

Skill development and drills:

Bar MU and pistol technique

WOD:

12min AMRAP:

4 Bar muscle up

16 Alternating pistol squats

 

10.5.2018 – Thursday

Skill development and drills:

HSPU technique

WOD:

3 Rounds for time:

20 Deadlifts (100/65kg)

20 Handstand push ups

 

11.5.2018 – Friday

Skill development and drills:

Rowing technique

WOD:

20min AMRAP:

500m row

30m Bear crawl

30m D-ball carry (70/50kg)

 

12.5.2018 – Saturday

Skill development and drills:

General warm up only.

WOD:

8 Rounds for time, in pairs:

Max reps dumbbell thrusters (22.5/15kg per hand)

400m run

 

13.5.2018 – Sunday

Skill development and drills:

Ring MU technique

Double under practice

WOD:

12min AMRAP:

3 Ring muscle ups

6 Overhead squats (60/40kg)

36 Double unders

 

 

PROGRAMMING WEIGHTLIFTING WEEK 19

08-05-2018 Di

Push press + power jerk

Front squat

 

 

PROGRAMMING STRENGTH CLASSES WEEK 19

Monday 7 May 2018

Slamball carry 5 x 50m AHAP
Overhead squat 3 x 12 65%
Negative deficit HSPU 3 x 5

 

Wednesday 9 May 2018

Fat bar clean and press 5 x 5 AHAP
Romanian deadlift 3 x 12 65%
GHD sit ups 3 x 30

 

 

PROGRAMMING WOD WEEK 18

30.4.2018 – Monday

Skill development and drills:

KB jerk technique

WOD:

5 rounds for time:

12 Back squats (bodyweight)

8 Double KB jerks (24/16kg per hand)

20/15 Calorie assault bike sprint

 

1.5.2018 – Tuesday

Skill development and drills:

Handstand walking

Butterfly chest to bar

WOD:

3 Rounds for time:

15m Handstand walk

20 Box jump (30/24”)

25 Chest to bar pull ups

 

2.5.2018 – Wednesday

Skill development and drills:

3 x 30 air squat (3sec down, 3sec up, no resting)

WOD:

14min AMRAP:

30 Overhead walking lunge steps (20/15kg)

8 D-ball over shoulder (70/50kg)

 

3.5.2018 – Thursday

Skill development and drills:

Double and triple under practice

WOD:

6 Rounds for time:

12 Push press (65/45kg)

60 Double unders

 

4.5.2018 – Friday

Skill development and drills:

3 x 12 Windscreen wipers

WOD:

3 Rounds for time:

700m run

100m farmer’s carry (32/24kg per hand)

 

5.5.2018 – Saturday

Skill development and drills:

Rowing technique

WOD:

In teams of 3, for time:

6km row

450 wall balls (9/6kg)

300 alternating DB snatches (22.5/15kg)

2 work, 1 rests. Change as desired. Work can be performed in any order.

 

6.5.2018 – Sunday

Skill development and drills:

Extensive overhead squat mobility

WOD:

4 Rounds for time:

30 Russian KB swing (32/24kg)

15 KB overhead squats (24/16kg)

2 Legless rope climb

Change hands on the overhead squat every round.

 

PROGRAMMING STRENGTH CLASSES WEEK 18

Monday 30 April 2018

Tyre flip 3 x 8 AHAP
Pendlay row 3 x 8 AHAP
Shoulder taps 3 x 20

Wednesday 2 May 2018

Slamball carry 5 x 50m AHAP
Bench press 3 x 12 65%
Bulgarian ring rows 3 x 12

 

PROGRAMMING WEIGHTLIFTING WEEK 18

01-05-2018 Di

Snatch Pull + hang snatch 3+2

Snatch Deadlift

 

03-05-2018 Do

Clean zonder voet verplaatsing

Clean pull

Advanced:

  • Snatch Balance
    • 4 sets 5 hh opbouwend
  • Snatch
    • 5×3
    • 70%
  • Overhead squat
    • 4×5
    • 80% snatch

 

 

PROGRAMMING WOD WEEK 17

23.4.2018 – Monday

Skill development and drills:

HSPU and kipping dip technique

WOD:

17min AMRAP:

5 Strict HSPU

5 Strict ring dip

10 Kipping HSPU

10 Kipping ring dip

 

24.4.2018 – Tuesday

Skill development and drills:

Pistol squat technique and flexibility

WOD:

3 Rounds for time:

50 Pistol squats

20 Deadlifts (100/65kg)

30 Calorie assault bike sprint

 

25.4.2018 – Wednesday

Skill development and drills:

Bar MU technique

3 x 10 muscle snatch (50% of WOD weight)

WOD:

5 Rounds for time:

8 Bar muscle up

8 Power snatch (60/40kg)

 

26.4.2018 – Thursday

Skill development and drills:

Double and triple under practice

3 x 30 Russian twists (9/6kg wall ball)

3 x 15 per leg calf raise

WOD:

15min AMRAP:

50 Double unders

20 Abmat situps (10/5kg)

 

27.4.2018 – Friday

Skill development and drills:

Rowing technique

WOD:

4 Rounds for time:

30 Kettlebell swings (24/16kg)

30 Goblet squats (24/16kg)

500m row

 

28.4.2018 – Saturday

Skill development and drills:

Shoulder mobility

Rope climb efficiency

WOD:

In teams of 3, 4 rounds for time:

400m Team run, then

Buddy A+B) 8 Rope climbs

Buddy c) Holding press in lockout position (70/47.5kg)

*switch as desire

If buddy c drops the bar before A or B is finished climbing, all 3 must do 15 burpees as penalty.

 

29.4.2018 – Sunday

Skill development and drills:

Muscle up technique

3 x 15 ring pull up

3 x 15 strict ring dip

3 x 5 slow toenail transitions

WOD:

12min AMRAP:

4 Ring muscle ups

12 Burpees

 

 

PROGRAMMING STRENGTH CLASSES WEEK 17

Monday 23 April 2018

Overhead squat 5 x 3 85-90%
Kettlebell arm bar 5 x 20sec per arm
L-sit 5min

 

Wednesday 25 April 2018

Press 5 x 3 85-90%
Bulgarian ring rows 3 x 15
GHD hip extension 3 x 30

 

 

PROGRAMMING WEIGHTLIFTING WEEK 17

24-04-2018 Di

Thrusters

Rom clean deadlift

 

26-04-2018 Do

Clean Pull + hang clean 3+2

Press/ Row

 

Advanced:

  • Clean met 2 pauzes
    • 5×2
    • 60%
  • Clean pull
    • 5×4
    • 80-90%
  • Front squats
    • 3×3 80%
    • 3×2 90%
    • 1×1 100%
    • 1×1 105% (clean)

 

 

PROGRAMMING WEIGHTLIFTING WEEK 16

17-04-2018 Di

Power jerk

Front squat

 

19-04-2018 Do

Hang snatch onder knie

Oh squat

Advanced:

  • Snatch+ hang snatch + high hang snatch
    • 5x 2+2+2
    • 60%
  • Front squat + jerk
    • 50%
    • 4+3
  • Bulgarian split squats + Sl rom Deadlifts + box jumps

 

 

PROGRAMMING STRENGTH CLASSES WEEK 16

Monday 16 April 2018

Press 5 x 3 80-85%
Strict chest to bar pull ups 5 x 8 AHAP
Dragon flags 5 x 5

 

Wednesday 18 April 2018

Front squat 5 x 3 85-90%
Kettlebell jerks 3 x 12 AHAP
GHD sit ups 3 x 30

 

 

PROGRAMMING WOD WEEK 16

16.4.2018 – Monday

Skill development and drills:

3 x 15 bicep curls (AHAP)

WOD:

3 Rounds for time:

30 Slamball over shoulder cleans (70/50kg)

5 Legless rope climbs

40/30 Assault bike calories

 

17.4.2018 – Tuesday

Skill development and drills:

3 x 1min hanging L hold

Toes to bar technique

WOD:

15min AMRAP:

30 Push ups

20 Toes to bar

10 Double KB clean (24/16kg per hand)

 

18.4.2018 – Wednesday

Skill development and drills:

Double and triple under practice

WOD:

10 Rounds for time:

4 Manmakers (22.5/15kg)

50 Double unders

 

19.4.2018 – Thursday

Skill development and drills:

Rowing technique

Ring muscle up practice

3 x 12 Bulgarian ring row

3 x 12 Strict ring dip

WOD:

3 Rounds for time

12 Ring muscle ups

500m row

 

20.4.2018 – Friday

Skill development and drills:

Butterfly pull up practice

WOD:

700m run

75 Wall balls (9/6kg)

75 Pull ups

75 Wall balls (9/6kg)

700m run

 

21.4.2018 – Saturday

 

Skill development and drills:

None, basic warm up only

WOD:

In pairs, 10 rounds for time:

Partner A)

8 Burpees

10m bear crawl

8 Burpees

10m bear crawl

Partner B) Front rack D-ball hold (70/50kg)

Continue until both partners have completed 10 rounds each.

 

22.4.2018 – Sunday

Skill development and drills:

Clean technique and mobility

3 x 10 hang shrug pulls (WOD weight)

3 x 15 Romanian deadlifts (WOD weight)

WOD:

21-15-9

Box jumps (30/24”)

9-6-3

Cleans (Bodyweight)

 

PROGRAMMING WEIGHTLIFTING WEEK 15

10-04-2018 Di

Snatch van blok

Snatch Press/ KB row

 

12-04-2018 Do

Hang clean onder knie

Press

Advanced:

  • clean+ hang clean+ high hang clean
    • 2+2+2
    • 60%
  • Split jerk
    • 4×4
    • 50%
  • Rom clean dead lift
    • 90% clean
    • 4×8

 

 

PROGRAMMING STRENGTH CLASSES WEEK 15

Monday 9 April 2018

Front squat 5 x 3 80-85%
Legless rope climbs 1 x 12
Dip 5 x 12 AHAP

 

Wednesday 11 April 2018

Overhead squat 5 x 3 80-85%
Bench press 5 x 5 AHAP
Ring rows 5 x 12 AHAP

 

 

PROGRAMMING WOD WEEK 15

9.4.2018 – Monday

Skill development and drills:

Ring muscle up technique

WOD:

12min AMRAP:

3 x (1 Ring muscle up + 3 strict ring dips)

12 Deadlifts (110/75kg)

 

10.4.2018 – Tuesday

Skill development and drills:

Rowing technique practice

WOD:

A) 5 x 15m farmer’s walk (AHAP)

B) 4 Rounds for time:

20/15 Calorie row

100m suitcase carry (24/16kg)

 

11.4.2018 – Wednesday

Skill development and drills:

HSPU and chest to bar technique

WOD:

Double tabata:

1st: HSPU

2nd: Thrusters (42.5/30kg)

3rd: Chest to bar pull ups

4th: Overhead squat (42.5/30kg)

 

12.4.2018 – Thursday

Skill development and drills:

Snatch technique and mobility

3 x 12 sots press (empty bar)

3 x 12 back squat (WOD weight)

WOD:

For time:

9-6-3 Snatch (70/47.5kg)

21-15-9 Box jump (30/24”)

400m run

 

13.4.2018 – Friday

Skill development and drills:

3 x 1min hollow hold

3 x 12 side raise (AHAP)

WOD:

20min EMOM:

12 Russian swing (32/24kg) + 6 Burpee over the KB

 

14.4.2018 – Saturday

Skill development and drills:

3 x 20 Russian twists (20/15kg)

WOD:

18min partner AMRAP:

8 Power clean and jerks (100/65kg)

30 Ring rows

 

15.4.2018 – Sunday

Skill development and drills:

3 x 15 inverted row with 3sec pause at top

WOD:

10 Rounds for time:

3 Bar muscle ups

5 Front squats (80/50kg)

 

PROGRAMMING WOD WEEK 14

3.4.2018 – Tuesday

Skill development and drills:

Kipping pull up technique

WOD:

Every 2min, for 20min:

200m sprint

12 pull ups

 

4.4.2018 – Wednesday

Skill development and drills:

Power snatch cycling and technique

WOD:

3 Rounds for time:

15 Power snatches

30 Back squats

Rx = 50/35kg

 

5.4.2018 – Thursday

Skill development and drills:

Slam ball clean technique

Push press cycling

WOD:

3min AMRAP:

4 Slam ball over shoulder (70/50kg)

4 Push press (60/40kg)

4 Alternating overhead lunges (60/40kg)

1min rest

Repeat 4 times.

 

6.4.2018 – Friday

Skill development and drills:

None

WOD:

5 Rounds for time:

4 Rope climbs OR 2 legless rope climbs

20/15 Cal. assault bike SPRINT

40 Air squats

 

7.4.2018 – Saturday

Skill development and drills:

Double under practice (you know, like you should be doing on your own…)

WOD:

16min AMRAP, in pairs*:

Max effort wall balls (9/6kg)

Max effort double unders

Buddy 1 does wall balls and buddy 2 does double unders. Swap every minute.

 

8.4.2018 – Sunday

Skill development and drills:

Handstand walk technique

WOD:

12min AMRAP:

20 Dumbbell snatches (22.5/15kg)

10m Handstand walk

 

 

PROGRAMMING WEIGHTLIFTING WEEK 14

03-04-2018 Di

Clean van blok

Romanian  clean deadlifts

 

05-04-2018 Do

Split jerk

Back squat

Advanced:

  • Split jerk techniek doornemen
  • Split jerk 10×4
  • Back squat 1-12
    • 60-65%

 

 

PROGRAMMING STRENGTH CLASSES WEEK 14

Wednesday 4 April 2018

Press 5 x 5 72-77%
Pike compressions 3 x 30
Bicep curls 5 x 12 AHAP

 

 

PROGRAMMING WOD WEEK 13

26.3.2018 – Monday

Skill development and drills:

Hang clean and jerk cycling

Toes to bar rhythm and technique

WOD:

3 Rounds for time:

15 Hang power clean and jerk (50/32.5kg)

15 Toes to bar

 

27.3.2018 – Tuesday

Skill development and drills:

Rowing technique and sprinting start

WOD:

14min AMRAP:

45 Wall balls (9/6kg)

20/16 Calorie row

10+10 DB Snatch (22.5/15kg)

 

28.3.2018 – Wednesday

Skill development and drills:

Overhead squat mobility and technique

WOD:

“Nancy”

5 Rounds for time:

400m run

15 Overhead squats (42.5/30kg)

 

29.3.2018 – Thursday

Skill development and drills:

Double/triple under practice

Clean technique

WOD:

Joey’s birthday WOD!

For time:

31 Double unders

30 Burpees over the bar

3 Cleans (80/50kg)

19 Calorie bike/row

87 Deadlifts (80/50kg)

 

30.3.2018 – Friday

Skill development and drills:

None

WOD:

In pairs, for time:

20 Rope climbs

80 Box jumps (24/20”)

120 Burpees

160 Assault bike calories

 

31.3.2018 – Saturday

Skill development and drills:

Double and triple under practice

WOD:

30min partner AMRAP:

30 Double unders / 10 Triple unders

15 Kettlebell swings (32/24kg)

 

1.4.2018 – Sunday

WE ARE CLOSED – HAPPY EASTER!

 

 

PROGRAMMING STRENGTH CLASS WEEK 13

Monday – 26 March 2018

Press 5 x 5 69-74%
Ring row – feet on box 5 x 8+
GHD sit up 3 x 30

Wednesday – 28 March 2018

Front squat 5 x 5 72-77%
Wide grip bench press 5 x 8 AHAP
Narrow grip strict pull up 5 x 8+

 

PROGRAMMING WEIGHTLIFTING WEEK 13

29 MAART

Techniek les

Power clean + 3 jerk (als je clean nog niet kent dan uit rek)

Tempo front squats 4-4-4

  • 5×4

Advanced les

Big Thursday

 

PROGRAMMING WEIGHTLIFTING WEEK 12

22 MAART

Beginners class

Snatch + oh squat

Super set:

  • Snatch press
  • row

Advanced les

clean

  • 2 RM van de dag

Snatch balance

  • 5×3
  • 90-100%

Romanian Deadlift snatch

  • 5×5
  • 100%

 

PROGRAMMING STRENGTH CLASS WEEK 12

Monday – 19 March 2018

Front squat 5 x 5 69-74%
Dead hang strict CTB pull ups 5 x 8+
L-sit hold 5min

Wednesday – 21 March 2018

Overhead squat 5 x 5 69-74%
Dip 3 x 25+
GHD hip extension 3 x 25+

 

PROGRAMMING WOD WEEK 12

19.3.2018 – Monday

Skill development and drills:

Snatch and rowing technique

WOD:

12min AMRAP:

8 Snatch (65/42.5kg)

14/12 Calorie row

 

20.3.2018 – Tuesday

Skill development and drills:

Pose running and sprinting drills

Rope climb technique

WOD:

4 Rounds for time:

400m run

5 Rope climbs

 

21.3.2018 – Wednesday

Skill development and drills:

Handstand push ups and pistol squat technique

WOD:

20min AMRAP:

5 HSPU

10 Pistol squat

15 Box jumps (24/20”)

 

22.3.2018 – Thursday

Skill development and drills:

Ring MU technique

WOD:

15min AMRAP:

3 x (1 Ring muscle up + 3 ring dips)

20 Alternating KB lunges (32/24kg)

 

23.3.2018 – Friday

Skill development and drills:

Double and triple under practice

Russian swing technique

WOD:

18min AMRAP:

45 Double unders OR 15 triple unders

20 Russian swings (32/24kg)

10 Burpee over the kettlebell

 

24.3.2018 – Saturday

Open 18.5 – Last one!

 

25.3.2018 – Sunday

Skill development and drills:

Bench press technique

WOD:

20min EMOM:

Even: 10 Bench press (65% bodyweight)

Odd: 25/20 calorie assault bike

 

 

PROGRAMMING WOD WEEK 11

12.3.2018 – Monday

Skill development and drills:

Power jerk cycling

Pistol squat technique and mobility

WOD:

16min EMOM:

Even: 10 Pistol squats

Odd: 5 Power jerks (AHAP – unbroken)

 

13.3.2018 – Tuesday

Coach Paul Birthday Wod

Partner Wod: 30 Min AMRAP

43 Wallballs

43 Double unders(each)

43 Burpees over the wallball 24/20

43 Alternating synchronized lunges

43 Push ups

 

14.3.2018 – Wednesday

Skill development and drills:

Ring muscle up practice

WOD:

For time:

700m Run

200 Double unders

50 Burpees

15 Ring muscle ups

 

15.3.2018 – Thursday

Skill development and drills:

Overhead squat mobility and stability

WOD:

14min AMRAP:

20 Deadlifts (60/40kg)

5 Overhead squats (60/40kg)

12/10 Assault bike calories

 

16.3.2018 – Friday

Skill development and drills:

Push press cycling

Man maker technique

WOD:

10min EMOM:

Even: 15 Push press (40/27.5kg)

Odd: 15 Front squat (40/27.5kg)

5min rest

10min EMOM:

Even: 5 Manmakers (22.5/15kg per hand)

Odd: 16 Alternating DB snatches (22.5/15kg)

 

17.3.2018 – Saturday

Open 18.4

 

18.3.2018 – Sunday

Skill development and drills:

Handstand walk

Butterfly pull ups

Toes to bar

WOD:

A) Accumulate 100m handstand walk OR 200 shoulder touches

B) 3 Rounds for time:

15 Pull ups

15 Toes to bar

 

 

PROGRAMMING STRENGTH CLASS WEEK 11

Monday 12 March 2018

Overhead squat 5 x 5 65-70% Tempo 42×1
Barbell pullover 5 x 8 AHAP
Russian twists 3 x 30 15/10kg plate

 

Wednesday 14 March 2018

Press 5 x 5 65-70%
Push press with 3sec pause on lockout 3 x 15 AHAP
Hollow hold 5min

 

 

PROGRAMMING WEIGHTLIFTING WEEK 11

Techniek les

Clean+ front squat

deadlift

Advanced les

Snatch

  • 3 RM van de dag

Front squat

  • 4×2
  • 1 RM clean

Snatch Pull

  • 5×2
  • 110%

 

PROGRAMMING WEIGHTLIFTING WEEK 10

Beginners les

Complex: snatch DL+ snatch pull+ power snatch+ snatch

Superset:

  • Single arm kettlebell row’s
  • Single arm kettlebell presses

Advanced les

3 x pull 1 x snatch

  • 5×3+1
  • 85%

Jerk uit nek

  • Vind 1RM van de dag

Super set:

  • Press
  • Lu lateraal raise’s

 

PROGRAMMING STRENGTH CLASS WEEK 10

Monday 5 March 2018

Press 5 x 5 62-67% Tempo 42×1
Weighted superman 3 x 10 with 5sec hold AHAP
GHD sit ups 4 x 20

 

Wednesday 7 March 2018

Front squat 5 x 5 65-70% Tempo 42×1
Push up plus 3 x 25
Strict toes through rings 4 x 10+

 

PROGRAMMING WOD WEEK 10

5.3.2018 – Monday

Skill development and drills:

Push up, dip and handstand hold technique refinement

WOD:

Tabata: push ups

Rest 2:10

Tabata: dip

Rest 2:10

Tabata: handstand hold

 

6.3.2018 – Tuesday

Skill development and drills:

Double and triple under practice

WOD:

3 Rounds for time:

100 Double unders

30 Alternating lunges (70/50kg D-ball)

 

7.3.2018 – Wednesday

Skill development and drills:

None

WOD:

15min AMRAP:

30 Kettlebell swings (24/16kg)

20/15 Assault bike calories SPRINT

 

8.3.2018 – Thursday

Skill development and drills:

Toes to bar technique

WOD:

3 Rounds for time:

400m run

21 Dumbbell thrusters (17.5/10kg per hand)

15 Toes to bar

 

9.3.2018 – Friday

Skill development and drills:

Hang snatch cycling

WOD:

20min AMRAP:

20 Box jump overs (24/20”)

20 Hang power snatch (rising bar)

 

10.3.2018 – Saturday

Open WOD 18.3

 

11.3.2018 – Sunday

Skill development and drills:

Rowing technique

Chest to bar practice

WOD:

5 Rounds for time:

10 Slam ball over shoulder clean (70/50kg)

20 Chest to bar pull ups

30 Calorie row

 

PROGRAMMING WOD WEEK 9

26.2.2018 – Monday

Skill development and drills:

Lower body mobility

WOD:

3 Rounds for time:

50 sit ups

30 back squats (50% bodyweight)

 

27.2.2018 – Tuesday

Skill development and drills:

Push up technique refinement

WOD:

3 Rounds for time:

20 D-ball box step ups (50/35kg)

30 Box jump overs

40 Push ups

 

28.2.2018 – Wednesday

Skill development and drills:

Chest to bar and bar MU technique practice

WOD:

4 Rounds for time:

13 Thrusters (42.5/30kg)

8 Chest to bar pull ups

3 Bar muscle ups

 

01.3.2018 – Thursday

Skill development and drills:

Rope climb technique

WOD:

16min EMOM:

Even: 2 Rope climbs or 1 legless rope climb

Odd: 25/20 Calories assault bike

 

2.3.2018 – Friday

Skill development and drills:

Rowing technique and sprinting start

WOD:

20min AMRAP:

Even 4/6/8 Burpee box jumps (24/20”)

Odd 10-20 Calorie row

 

3.3.2018 – Saturday

WOD:

Open WOD 18.2!

 

4.3.2018 – Sunday

Skill development and drills:

Hang clean cycling

WOD:

5 Rounds for time:

12 Hang power clean (60/40kg)

30 Wall balls (9/6kg)

 

PROGRAMMING STRENGTH CLASS WEEK 9

Monday 26 February 2018

Front squat 5 x 5 62-67% Tempo 42×1
Dips 3 x 15
Hollow hold 5min

 

Wednesday 28 February 2018

Overhead squat 5 x 5 62-67% Tempo 42×1
Ring dips 3 x 15
Windscreen wipers 3 x 25

 

 

PROGRAMMING WEIGHTLIFTING WEEK 9

Beginners

Complex:  Clean DL+ Clean pull+ power clean+ clean

Super set:

  • Single leg rom DL 6+6
  • bulgarian split squat 6+6

advanced les

3×1 clean pull+ clean

  • 5×3+1
  • 85%

Power snatch

  • 5×2
  • 80%

Snatch pull

  • 5×3
  • 110%

 

PROGRAMMING STRENGTH CLASSES WEEK 8

Monday 19 February 2018

Overhead squat 5 x 5 60-65% Tempo 2-4×1
KB seesaw press 5 x 8 per arm AHAP
GHD sit ups 3 x 25

 

Wednesday 21 February 2018

Press 5 x 5 60-65% Tempo 4-2×1
Push ups 3 x 25
Hanging L-sit 5min

 

PROGRAMMING WEIGHTLIFTING WEEK 8

Techniek les

Front squat + jerk

  • 1+3

Advanced les

Power clean + jerk

  • 5x 1+3
  • 70% clean en jerk

Clean pull’s

  • 5×3
  • 105%

Single leg work (super set)

  • Single leg rom DL 6+6
  • bulgarian split squat 6+6

 

PROGRAMMING WOD WEEK 8

19.2.2018 – Monday

Skill development and drills:

Kipping HSPU

WOD:

5 Rounds for time:

12 Handstand push ups

12 Front squats (55/37.5kg)

 

20.2.2018 – Tuesday

Skill development and drills:

Rope climb efficiency

WOD:

13min AMRAP:

16 Alternating DB Snatch (22.5/15kg)

2 Rope climbs or 1 legless rope climb

8 Burpee box jump overs

 

21.2.2018 – Wednesday

Skill development and drills:

Toes to bar technique

WOD:

For time:

21 Toes to bar

21 Strict press (40/25kg)

15 Toes to bar

15 Strict press (50/35kg)

9 Toes to bar

9 Strict press (60/42.5kg)

 

22.2.2018 – Thursday

Skill development and drills:

Butterfly pull up technique

WOD:

17min AMRAP:

12 Pull ups

12 Dumbbell burpees (22.5/15kg per hand)

24 Double dumbbell overhead walking lunge steps (22.5/15kg per hand)

 

23.2.2018 – Friday

Skill development and drills:

Rowing technique

D-ball clean technique

WOD:

In pairs, for time:

3km row

200 Wall balls (9/6kg)

100 D-ball over shoulder cleans (50/35kg)

 

24.2.2018 – Saturday

OPEN 18.1

 

25.2.2018 – Sunday

Skill development and drills:

Ring MU and double under practice

WOD:

For time:

63-45-27 Double unders

9-6-3 Ring MU

 

STRENGTH CLASS 12.2.2017

Shoulder press Find 1RM Shoulder press

Find 1RM Bulgarian split squat 2 x 8 per leg AHAP

GHD sit up 3 x 12 BW

 

 

PROGRAMMING WOD WEEK 7

12.2.2018 – Monday

Skill development and drills:

Ring muscle up technique

WOD:

10 Rounds for time:

1 Rope climbs

3 Ring muscle ups

 

13.2.2018 – Tuesday

Skill development and drills:

Pistol squat mobility

Push press cycling

WOD:

3 Rounds for time:

30 Alternating pistol squats

15 Push presses (65/40kg)

 

14.2.2018 – Wednesday

Skill development and drills:

Clean mobility and technique

WOD:

For time:

20 Burpees

20 Cleans (40/27.5kg)

20 Burpees

15 Cleans (60/40kg)

20 Burpees

10 Cleans (80/52.5kg)

 

15.2.2018 – Thursday

Skill development and drills:

Toes to bar technique

WOD:

12min EMOM:

Even: 8/10/12 Toes to bar

Odd: 6 Alternating D-ball step ups (70/50kg)

 

16.2.2018 – Friday

Skill development and drills:

Rowing technique

Overhead squat mobility and stability

WOD:

4 Rounds for time:

20 Overhead squats (50/35kg)

30 KB Swing (24/16kg)

500m row

 

17.2.2018 – Saturday

Skill development and drills:

Chest to bar practice

DU practice

WOD:

In pairs, 15min AMRAP:

8 Chest to bar pull ups

12 Thrusters (45/30kg)

36 Double unders

 

18.2.2018 – Sunday

Skill development and drills:

Snatch mobility and technique

WOD:

15min AMRAP:

10 Calories assault bike SPRINT

5 Snatches (20/15kg rising bar)

 

 

PROGRAMMING WEIGHTLIFTING WEEK 7

Techniek les

hang (power) snatch

Snatch DL

  • 6×3

Advanced les

3 positie clean

  • 4×3
  • 75-80%

Front squat + jerk

  • 1+3
  • 75-80%

Push press 5×7

 

PROGRAMMING STRENGTH CLASSES WEEK 6

Monday 5 February 2018

Back squat Find 1RM
Bottoms up KB press 2 x 8 per arm AHAP
GHD hip extension 3 x 12 BW

Wednesday 7 February 2018

Deadlift Find 1RM
Strict CTB pull up 2 x 8
Pistol squats 2 x 8 per leg

 

PROGRAMMING WEIGHTLIFTING WEEK 6

Techniek les

Hang (power)clean

Tempo back squats (tempo 4-1-4)

Advanced les

(power)clean touch en go(barbell cycling) behandelen met de groep

3 positie snatch

  • 4×3
  • 75-80%

Tempo back squats 4-1-4

  • 6×3
  • 80%

 

PROGRAMMING WOD WEEK 6

5.2.2018 – Monday

Skill development and drills:

5 x 3 per arm Turkish get up (AHAP)

Bar muscle up technique

WOD:

11min AMRAP:

15/12 Calorie assault bike

15 Kettlebell swings (32/24kg)

3 Bar muscle ups

 

6.2.2018 – Tuesday

Skill development and drills:

Bounce cycle hang clean

WOD:

For max reps:

Hang power clean (50% BW)

Rest 30sec

Wall balls (9/6kg)

Rest 90sec

Repeat 4 times

 

7.2.2018 – Wednesday

Skill development and drills:

Double under practice (like you should be doing on your own!)

WOD:

3 Rounds for time:

20 Alternating dumbbell snatch (22.5/15kg)

75 Double unders

 

8.2.2018 – Thursday

Skill development and drills:

Overhead squat mobility and stability drills

WOD:

10min AMRAP:

4 Slamball over shoulder clean (70/50kg)

6 Overhead squats (70/47.5kg)

 

9.2.2018 – Friday

Skill development and drills:

Burpee efficiency

WOD:

For time:

1-20 Back squat (50% Bodyweight)

20-1 Burpees over the bar

 

10.2.2018 – Saturday

Skill development and drills:

Push up and kipping pull up technique

WOD:

For time, buddy Angie:

150 pull ups

150 push ups

150 sit ups

150 air squats

Timecap 30min

 

11.2.2018 – Sunday

Skill development and drills:

Power snatch cycling

WOD:

12min AMRAP:

15 Deadlifts (50/35kg)

10 Box jumps (24/20”)

5 Power snatch (50/35kg)

 

 

PROGRAMMING WOD WEEK 5

29.1.2018 – Monday

Skill development and drills:

HSPU and muscle up technique

WOD:

3 Rounds for time:

20 HSPU

10 Ring muscle ups

 

30.1.2018 – Tuesday

Skill development and drills:

Double and triple under practice

WOD:

4 Rounds for time:

30 Alternating dumbbell snatches (22.5/15kg)

30 Box jumps (24/20”)

100 Double unders

 

31.1.2018 – Wednesday

Skill development and drills:

Rowing technique

Overhead squat technique and mobility

WOD:

12min AMRAP:

30 Calorie row

30 Overhead squats (60/42.5kg)

30 Cleans (60/42.5kg)

30 Calories assault bike

 

1.2.2018 – Thursday

Skill development and drills:

Butterfly and kipping chest to bar practice

Double KB swing practice

WOD:

For time:

4 Chest to bar pull ups

8 Double KB swing (24/16kg per hand)

12 Double KB alternating front rack lunges (24/16kg per hand)

8 Chest to bar pull ups

12 Double KB swing (24/16kg per hand)

16 Double KB alternating front rack lunges (24/16kg per hand)

12 Chest to bar pull ups

16 Double KB swing (24/16kg per hand)

20 Double KB alternating front rack lunges (24/16kg per hand)

 

2.2.2018 – Friday

Skill development and drills:

Rowing technique

WOD:

In 20min: Max distance row

3.2.2018 – Saturday

Skill development and drills:

Pistol flexibility and technique

WOD:

In pairs and synchronized, 5 rounds for time:

20 Alternating pistol squats

12 Burpees

 

4.2.2018 – Sunday

Skill development and drills:

Rope climb technique

Double touch toes to bar drill

Power jerk cycling

WOD:

10 Rounds for time:

2 Rope climbs or 1 legless rope climb

4 Power jerk (Bodyweight)

6 Toes to bar

 

 

PROGRAMMING WEIGHTLIFTING WEEK 5

Techniek

(power)Snatch touch en go(barbell cycling)

Superset:

  • Press 5×7
  • Lu lateraal raises 

Advanced

(power)Snatch touch en go(barbell cycling) behandelen met de groep

Clean met 2 pauze

  • 5×2
  • 75%

Single leg work (super set)

  • Single leg rom DL 6+6
  • bulgarian split squat 6+6

 

PROGRAMMING STRENGTH CLASSES WEEK 5

Monday 29 January 2018

Deadlift Find 3RM AHAP
Overhead squat 3 x 6 AHAP
Dball step up 3 x 6 per leg 70/50kg

Wednesday 31 January 2018

Shoulder press Find 3RM AHAP
Weighted pistol squat 3 x 6 per leg AHAP
GHD hip extension 3 x 12 AHAP

 

PROGRAMMING STRENGTH CLASSES WEEK 4

Monday 22 January 2018
Shoulder press Find 3RM AHAP
Romanian deadlift 3 x 6 AHAP
Ring pull up to chest 3 x 6

Wednesday 24 January 2018
Back squat Find 3RM AHAP
Toenail transition drill 3 x 10 BW
Static farmer’s hold 6 x 30sec AHAP

 

 

PROGRAMMING WOD WEEK 4

22.1.2018 – Monday

Skill development and drills:

Bar muscle up technique

WOD:

9min AMRAP:

6 Bar muscle ups

12 Box jumps over

Rest 2min

6min AMRAP:

4 Bar muscle ups

8 Box jump overs

Rest 1min

3min AMRAP:

2 Bar muscle ups

4 Box jump overs

23.1.2018 – Tuesday

Skill development and drills:

Hang power clean cycling

WOD:

5 Rounds for time:

20 Hang power cleans (50/35kg)

1min Slamball hold (70/50kg)

24.1.2018 – Wednesday

Skill development and drills:

Rowing technique

Thruster efficiency

WOD:

4 Rounds for time:

15/12 Calorie row

15 Thrusters (45/30kg)

16 Alternating front rack lunges (45/30kg)

25.1.2018 – Thursday

Skill development and drills:

Toes to bar technique and efficiency drills

WOD:

21-15-9

Deadlifts (120/80kg)

Toes to bar

26.1.2018 – Friday

Skill development and drills:

Hang snatch cycling

Breathing drills

WOD:

3 Rounds for max reps/cals:

2min Assault bike calories

2min Wall balls (9/6kg)

2min Hang power snatch (30/20kg)

2min Rest

27.1.2018 – Saturday

Skill development and drills:

Kipping/Butterfly pull up technique

WOD:

In pairs, 3 rounds for time:

21-15-9

Push ups

Pull ups

28.1.2018 – Sunday

Skill development and drills:

Snatch technique and mobility

WOD:

5 Rounds for time:

25/20/15/10/5 Snatches*

15 Burpees

Rx = 40/27.5kg

50/35kg

60/42.5kg

70/50kg

80/57.5kg

 

PROGRAMMING WEIGHTLIFTING WEEK 4

Techniek les

Jerk uit nek

  • Werk in 2 tallen, 1 werkt andere let op sterke/goed catch positie 15-20 min

Front squats

  • 7×3 ( opbouwend, laatste rond 3 rep max)

Advanced:

Snatch + 2 pauze’s

  • 5×3
  • 75%

Power clean + push press

  • 5×2+2 ( 80% push press)

Deficit snatch DL

5×3 100%

 

 

PROGRAMMING WOD WEEK 3

15.1.2018 – Monday

Skill development and drills:

Overhead squat mobility and technique

WOD:

For max reps:

Tabata

Bottom to bottom overhead squat (20/15kg)

Rest 2min

Tabata

Double unders

Rest 2min

Tabata

DB snatch (22.5/15kg)*

*Change hands every round

16.1.2018 – Tuesday

Skill development and drills:

Clean and jerk technique

WOD:

5 Rounds for time:

5 Clean and jerks (70/47.5kg)

6 Alternating back rack lunge (70/47.5kg)

17.1.2018 – Wednesday

Skill development and drills:

Rowing sprint start and technique

WOD:

6 Rounds for time:

250m row

20 Wall balls (9/6kg)

18.1.2018 – Thursday

Skill development and drills:

Pistol squat technique and mobility

WOD:

10min AMRAP:

15/12 Assault bike calories

16 Alternating pistol squats

19.1.2018 – Friday

Skill development and drills:

Kipping pull up technique

Push up technique refinement

WOD:

“Cindy”

20min AMRAP

5 Pull ups

10 Push ups

15 Air squats

20.1.2018 – Saturday

Skill development and drills:

Push press cycling

Ski erg technique

WOD:

In teams of 3, for time:

30 Rope climbs

90 Push press (70/47.5kg)

150 GHD sit up

210 Ski erg calories

21.1.2018 – Sunday

Skill development and drills:

Double under practice and burpee efficiency drills

WOD:

For time:

300 Double unders

200 Russian swings (32/24kg)

100 Burpees

 

PROGRAMMING WEIGHTLIFTING Week 3

Techniek les: (birthday workout) (19 jan)

De EL*JEFE (bear complex weightlifting style)

Complex:

(squat) clean+ jerk+ backsquat + jerk… find max!!

Advanced:

  • Warm up
  • 1 RM snatch balance
  • EL*JEFE

 

 

PROGRAMMING STRENGTH CLASSES WEEK 3

Monday 15 January 2018
Back squat Find 3RM AHAP
Legless rope climb 12 x 1 AHAP
Strict HSPU 5 x ME

Wednesday 17 January 2018
Deadlift Find 3RM AHAP
Bench press 3 x 6 AHAP
GHD sit up 6 x 12

 

PROGRAMMING WOD WEEK 2

8.1.2018 – Monday

Skill development and drills:

Kipping pull up progressions

Pistol squat mobility

WOD:

10min AMRAP:

8 Pistol squats

8 Pull ups

9.1.2018 – Tuesday

Skill development and drills:

15min double and triple under practice

WOD:

17min AMRAP:

30 Double unders

10 DB Push presses (22.5/15kg per hand)

8 Alternating DB front rack lunges (22.5/15kg per hand)

10.1.2018 – Wednesday

Skill development and drills:

Build up to 1RM Deadlift

WOD:

For time:

12-1 Deadlifts (150/105kg)

12 Wall balls (9/6kg)

11.1.2018 – Thursday

Skill development and drills:

Snatch mobility and technique

WOD:

8 rounds for time:

11 Hang snatches (45/30kg)

11 Box jump overs

12.1.2018 – Friday

Skill development and drills:

Rowing technique

Thruster mobility

WOD:

For time:

50 Cal. cycle

60 Cal. row

70 Thrusters (40/27.5kg)

80 KB swings (32/24kg)

13.1.2018 – Saturday

Skill development and drills:

General warm up

WOD:

In pairs:

A) 10min to find combined 1RM back squat

B) 10min to find combined 1RM bench press

C) 10min to find combined 1RM power clean

Score is total combined weight of all 3 lifts divided by total bodyweight of the team.

14.1.2018 – Sunday

Skill development and drills:

HSPU, C2B and T2B technique practice

WOD:

3min ME Chest to bar pull ups

3min ME HSPU

3min ME Toes to bar

Rest 3min

2min ME Chest to bar pull ups

2min ME HSPU

2min ME Toes to bar

Rest 2min

1min ME Chest to bar pull ups

1min ME HSPU

1min ME Toes to bar

 

PROGRAMMING WEIGHTLIFTING WEEK 2

Techniek les

Power clean+ frontsquat (hold in catchà go straight into fr squat)

  • Sets of 4

ROM DL

  • 5×5 90-100% of clean

Advanced:

Oefenen jerk, letten op voetwerk

  • Werk in 2 tallen, 1 werkt andere let op sterke/goed catch positie, eerst onbelast later opbouwen tot 60% 15-20 min

Power snatch + oh squat (hold in catchà go straight into fr squat)

  • 4×4
  • 75%

Back squat

  • 4×8
  • 65-70%

 

PROGRAMMING STRENGTH CLASSES WEEK 2

Monday 8 January 2018

Deadlift Find 5RM AHAP
Static barbell lunge 3 x 6 per leg AHAP
Barbell pullover 3 x 6 AHAP

Wednesday 10 January 2018

Shoulder press Find 5RM AHAP
Bicep curl 6 x 12 AHAP
Reverse hyper 6 x 12 Red or thin green elastic

 

PROGRAMMING STRENGTH CLASSES WEEK 1

Wednesday 3 January 2018

Back squat Find 5RM AHAP More than last time
Single legged deadlifts 3 x 6 per leg AHAP 3sec down, 1sec pause on floor, fast up
Negative ring muscle up 3 x 6 BW

 

 

PROGRAMMING WEIGHTLIFTING WEEK 1

Techniek class

Snatch balance+ oh squat  (learning getting under the bar, and how to hold it)

  • 2+2

Single leg work (super set)

  • Single leg rom DL 6+6
  • bulgarian split squat 6+6

Advanced les

Jerk uit nek ( 2 x split, 2 x Power)

  • 5×4
  • 65-70%

Power clean+ frontsquat (hold in catchà go straight into fr squat)

  • 4×4
  • 75%

Clean DL

5×5 90-100%

 

PROGRAMMING WOD WEEK 1

2.1.2018 – Tuesday

Skill development and drills:

Snatch mobility and technique

Double and triple under practice

WOD:

14min AMRAP:

4 Snatches (65% BW)

8 Box jumps

25 Double unders

3.1.2018 – Wednesday

Skill development and drills:

Butterfly and kipping chest to bar practice

WOD:

3min AMRAP x 4:

5 Chest to bar pull ups

8 Wall balls (20/14lb)

90sec rest

4.1.2018 – Thursday

Skill development and drills:

Burpee efficiency

WOD:

A) Find 5RM touch and go deadlift

B) For time, 10-1

Deadlift (85% of A)

Burpees over the bar

5.1.2018 – Friday

Skill development and drills:

Rope climb efficiency

WOD:

25min AMRAP:

15/12 Assault bike calories

12 Thrusters (45/30kg)

2 Rope climbs

6.1.2018 – Saturday

Skill development and drills:

Power snatch technique

WOD:

In teams of 3, for time:

6km Row

225 Toes to bar

225 Power snatches (30/20kg)

7.1.2018 – Sunday

Skill development and drills:

Ring muscle up drills

WOD:

12min AMRAP:

3 Ring muscle ups

6 Power clean and jerk (65/45kg