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Programming 02/01/2019 -05/01/2019

By Sarah Cahill | In Wods | on January 1, 2019

Wednesday

02-01-2019
A: Back Squat (4 x 5 @60% )
B: Single leg lunge (4 x 5 each leg )
C: Inner Range Hamstring Hold (4 x 20s each side )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs YGIG 10 min AMRAP
“12/10 Cal Bike
10 Box Jumps
10 Wall Balls “
Thursday
03-01-2019
A: Strict Press (4 x 5 @60% )
B: Pull-ups (4 x 5 )
C: Wall Climb (4 x 1 )
WOD
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
“12 DB Push Press @ 20/15kg
10 Down Ups
30 DU’s “
Thursday OLY
03-01-2019
A: Power Clean (5 x 3 Touch & Go )
B: Front Squat (5 x 5 @60% )
Friday

04-01-2019
A: Deadlift (4 x 5 @ 60% )
B: DB Step Up (4 x 5 each leg )
C: Side Lying Hip Abduction (4 x 20s each side )
WOD
Metcon (AMRAP – Rounds and Reps)
2 min on 1 min off x 3
8 DL @70% Of A
4 Burpees Over the bar
Saturday

05-01-2019
A: Strict Toes-To-Bar (3 x 5-8)
B: Pistols (3 x 5 each leg )
C: Kip Practice (3 x 5-10)
Starting the kip movement – Hollow to arch
WOD
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP in Pairs
“30/20 Cal Row
20 Rissian KB Swings @ 32/24kg
15 TTB
10 Pistols/20 Alt Lunges “
Competition Class
05-01-2019
A: Power Snatch (4 x 2 @ 75% )
Metcon (No Measure)
“EMOM 8
Odd – 5 HPS
Even – 40 DU’s “
Skill
15-20 min on bar skill
WOD
Metcon (AMRAP – Reps)
In Pairs in 5 min Window “A) Complete 2 Rounds
20/15 Cal Row
20 TTB
Then Max Cal Bike
B) Complete 2 Rounds
20/15 Cal Row
8 Bar MU/16 Pull Ups
Then Max Cal Bike “

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