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Programming 03/09/18 – 08/09/18

By Sarah Cahill | In Uncategorized, Wods | on September 2, 2018

Monday 

03-09-2018
A : Strict Press (4 x 5 @70% )
B: Chin Up (4 x 5 )
C: Wall Facing Wall Climb (4 x 30s )
WOD
Metcon (Time)
5 Rounds for time 10 min cap
“12 DB Push Press @ 22.5/15kg
12 Box Jump Overs “

Tuesday 

04-09-2018
A: Single leg RDL (3 x 5 each leg )
B: Strict Toes-To-Bar (3 x 5 )
WOD
Metcon (AMRAP – Reps)
EMOM 18
“14/10 Cal Row
14 KB Swings @ 24/16kg
10 Burpee Bar Touch “

Tuesday OLY 

04-09-2018
A: Barbell Complex (Snatch) (5 x 1 )
A: Snatch (5 x 2 )
* pause at the knee

Wednesday 

05-09-2018
A: Front Squat (10 x 3 )
3 reps every min for 10 mins
B: Pull-ups (5 mins )
accumulate max reps
C: Hollow Hold (8 x 20s )
Tabatta
Thursday 
06-09-2018
A: Muscle-ups (4 x 5 )
– Pull x 5 reps
Ring Row
False grip ring row (low)
False grip ring row (high)
Transition x 5 reps
Low Ring Transition
High Ring Transition (from box)
Dip x 5 reps
Feet supported dips
Full dips
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs YGIG – 12 min AMRAP
“10 Pull Ups
20 DU’s
10 Push Ups “
Thursday OLY 
06-09-2018
A: Barbell Complex (Clean and Jerk) (5 x 1 )
B: Clean (5 x 2 )
pause at the knee
C: Behind The Neck Jerk (5 x 2 )
Friday 
07-09-2018
A: Hang Power Clean (4 x 5 )
WOD
Metcon (4 Rounds for reps)
2 min AMRAP 1 min Rest x 4
“5 Hang Power Clean
5 Front Squat
5 Burpees over the bar “
Saturday 
08-09-2018
A: KB Swing (3 x 10 )
B: Turkish Get Up (3 x 1 each arm)
C: Plank (3 x 1 min)
WOD
Metcon (AMRAP – Reps)
3 Rounds
“1 min per station
Wall Balls
SDHP
Box Jumps
Row “

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