• Opening Hours

    OPENING HOURSX

    MONDAY06:30 - 07:30, 17:30 - 20:30

    TUESDAY06:30 - 07:30, 17:30 - 19:30

    WEDNESDAY06:30 - 07:30, 17:30 - 20:30

    THURSDAYCLOSED

    FRIDAY06:30 - 07:30, 17:30 - 20:30

    SATURDAY10:30 - 12:30

    SUNDAYCLOSED

  • 085-731-7455

BLOG

Programming 01/10/18 – 07/10/18

By Sarah Cahill | In Wods | on September 30, 2018
Monday
01-10-2018
A: Single Arm Dumbell Press (3 x 5 each arm )
B: Bent Over Row (3 x 10 each arm )
C: DB Step Up (3 x 10 )
WOD
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP in pairs
40 Single arm Hang Clean + Jerk @ 22.5/15kg
40 DB Step Overs
40/30 Cal Row”
Tuesday
02-10-2018
A: Single leg RDL (4 x 5 each leg )
B: Box Jumps (4 x 5 )
C: Hollow Hold (4 x 30s )
WOD
Metcon (AMRAP – Rounds and Reps)
3 min on 1 min off x 3
“5 Burpees
7 KB Swings @ 24/16kg
9 Sit Ups
100m Run “

Tuesday OLY

02-10-2018
A: Snatch Deadlift + Hang Snatch (4  x 2 + 1 @ 70-80% )

Wednesday

03-10-2018
A: Back Squat (10 x 3)
every 90s 3 reps x 10 rounds
WOD
Metcon (AMRAP – Reps)
10-1
Strict pull Ups
Push Ups
20 min time cap
Thursday

04-10-2018
A: Strict Toes-To-Bar (4  x 5 )
B: Handstand Hold (4 x 1 min)
C: Arch to Hollow with PVC (4 x 30s )
WOD
Metcon (Time)
In Pairs 6 Rounds for time – 12 min cap
“20 TTB/ 30 Knee Raises
60 DU’s

Thursday OLY

04-10-2018
A: Behind The Neck Jerk (6 x 1 )
B: Clean (6 x 1 )
pause at the knee
Friday

05-10-2018
A: Hang Power Clean (4 x 3 )
WOD
Metcon (Time)
5 Rounds for Time
“9 Deadlift
7 Hang Power Clean
5 STOH “
Saturday

06-10-2018
WOD
Metcon (Time)
In Pairs 30 min Cap
“400m Run (Together)
2 Rounds (shared)
40 Cal Row
30 Box Jump Overs
20 TTB
400m Run (Together)
2 Rounds (Shared)
40 Wall Balls
30 Down Ups
20 Push Ups “
Filthy 150

06-10-2018
WOD
Metcon (Time)
In teams of 4
1 mile Run (together)
100Cal Row
100 Wall Balls
100 Burpee Bar Touch

No Comments to "Programming 01/10/18 – 07/10/18"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

COPYRIGHT ©RED IRON CROSSFIT 2014. ALL RIGHTS RESERVED.
DESIGNED WITH LOVE BY 7PX CONSULTING