• 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 02/07/18-07/07/18

By Sarah Cahill | In Wods | on July 1, 2018

Monday

02-07-2018
A: Front Squat (4 x 5 )
B: Chin Up (4 x 5 )
C: Kettle Bell Swing (4 x 12)
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs YGIG 12 min AMRAP “6 Thrusters @ 50/35kg
6 Burpees over The Bar
6 TTB “

 


Tuesday

03-07-2018
A: Wall Climb (4 x 30s )
B: Shoulder Taps (4 x 30s)
C: Handstand Hold (4 x 30s)
D: Bear Crawl (4 x 30s)
WOD
Metcon (AMRAP – Rounds and Reps)
2 min on 1 min off x 4
10 Push Press @ 42.5/30kg
10 Box Jump Overs

 


Tuesday OLY

03-07-2018
A: Power Clean + Hang Power Clean + Jerk (6 x 1+1+1)
B: Box Jumps (3 x 5 )
C: Hollow Hold (3  x 30s)

 


Wednesday

04-07-2018
A: Barbell Lunges (4 x 10 )
Reverse lunges
B: Dips (4 x 5-10)
Ring or Box
WOD
Metcon (AMRAP – Reps)
EMOM 12
a) 5-10 Push Ups/HSPU
b 8-12 Burpee Bar Touch
c) 10-20 Wall Balls

 


Thursday

05-07-2018
A: Deadhang (4 x 30s)
L-Hang if able
B: Pull-ups (4 x 30s)
Strict
C: Lat Pull Down (4 x 30s)
D: Kip Practice (4 x 30s)
Starting the kip movement – Hollow to arch
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs Alt Rounds 10 mins “30 DU’s
5 Ring Rows/Pull Ups/CTB/Bar MU”

Thursday OLY

05-07-2018
A: Overhead Squat (4 x 2 )
2″ pause
B: Snatch Balance (4 x 2 )

Friday

06-07-2018
A: Power Clean (4 x 3 )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 12 min AMRAP
“Row 30/20 Cal
20 Box Jumps
16 Power Cleans @ 50/35kg “

Saturday

07-07-2018
WOD
Metcon (3 Rounds for reps)
“4 Min AMRAP
10 Push Ups
12 Alt DB Lunges
100m Run

Rest 2 Mins

4min AMRAP
10 TTB
12 KB Swings
10/8Cal Row

Rest 2 mins

X 3 “

 

No Comments to "Programming 02/07/18-07/07/18"

Leave a Reply

Your email address will not be published.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

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Leave a Reply

Your email address will not be published.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

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

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