MONDAY 01-07-2019
A: Back Squat (1 x 5 @ 75% )based on 90% of 1RM
B: Back Squat (1 x 3 @ 85% )based on 90% of 1RM
C: Back Squat (1 x 1+ (max) @ 95% )based on 90% of 1RM
WODMetcon (AMRAP – Rounds and Reps)
In Pairs 12 min AMRAP
Row 12/10 Cal
12 Wall Balls
10 Plate GTOH
8 Burpees
25 DU’s “
TUESDAY 02-07-2019
A: Strict Press (4 x 5
)B: Bent Over Row (4 x 10 each side )
C: Kettle Bell Swing (4 x 10)
D: Deadhang (4 x 1min+)
Helen (Time) 3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-upsKB @ 24/16kg
TUESDAY OLY 02-07-2019
A: 3 Position Snatch (4 x 1+1+1)
B: Overhead Squat (4 x 3 )
C: Strict Toes-To-Bar (4 x 5 )
WEDNESDAY 03-07-2019
Metcon (No Measure)
12 Min AMRAP
Run 200m
Row 250m
Bike 500m
Metcon (AMRAP – Rounds and Reps)
“12 min AMRAP
5-10 Strict Pull Up/Ring Row
30-60s Handstand Hold
5-10 Ring Dips
Metcon (Time) In Pairs 4 Rounds in Total (A,B,A,B)
18 min Cap
“A =
20/15 Cal Bike
15 Alt DB Snatch @22.5/15kg
15 Down Ups
15 DB Push Press @22.5/15kg
B=
20/15 Cal Row
15 Alt DB Snatch @22.5/15kg
15 Down Ups
15 DB Push Press @22.5/15kg “
WEDNESDAY CF LITE 03-07-2019
Metcon (No Measure) “30s on 30s off x 4
Row
Shuttle
Bike
Metcon (AMRAP – Reps)
Tabatta Mash Up x 8
Air Squats
Down Ups
Box Jumps
DU’s
WODMetcon (AMRAP – Rounds and Reps)
In Pairs 15 min AMRAP YGIG
“10/8 Cal Bike
5 Burpees
10 Alt Lunges
EVERY 3 mins Run 200m together
THURSDAY 04-07-2019
A: Front Rack Lunge (4 x 10 )
B: RDL (4 x 6 )
C: Goblet Squat (4 x 10 @ 3-1-x-1)
WODMetcon (AMRAP – Rounds and Reps)3 min on 1 min off x 3
“Run 200m
10 DB Thrusters “
THURSDAY OLY 04-07-2019
A: 3 Position Clean (4 x 1+1+1)
B: Jerk (4 x 2 )
C: DB OH Carry (4 x 1 each side )1 DB OH, 1 DB at shoulder
FRIDAY 05-07-2019
A: Power Clean + Front Squat (4 x 2 + 2 )
B: Push-ups (4 x 5-10 )B1: Strict HSPU’s (4 x 5-10
C: V-Sits (4 x 10 )
WODMetcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 TTB/TTRings
10 Push Up/HSPU
10 Front Squats @ 40/30kg “
SATURDAY 06-07-2019
WODMetcon (AMRAP – Rounds and Reps)
30 min to complete
3 Rounds
50 Cal Bike
50 Box Jumps
50 Down Ups
Then P1 – 200m Run
P2 – Max Cal Row
– Target = 160/120 Cal on Rower
Then AMRAP
30 Burpees Over The Rower
30 DB Snatches @ 15/10kg “
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