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Programming 03/12/18-08/12/18

By Sarah Cahill | In Wods | on December 2, 2018

Monday

03-12-2018
A: Front Squat (5 x 3 )
2s pause
70-75%
B: Hip Abduction in Kneeling (5 x 20s each side )
C: Hollow Hold (5 x 20s )
Progress to hollow rock if able
WOD
Metcon (AMRAP – Reps)
In Pairs 5 mins to accumulate
80/60 Cal Bike – then max air squats in remaining time

Tuesday

04-12-2018
A: Handstand Hold (3 x 1 min)
progress to shoulder taps or handstand walking
B: Dips (3 x 5-10 )
Rings or boxes
C: Pull up hold (3 x 10-20s )
WOD
Metcon (AMRAP – Reps)
12 min AMRAP
3-6-9-12-15-18…..
Burpee
Box Jump
Weighted Sit Up ”

3’s = 9
6’s = 27
9’s = 54
12’s = 90
15’s = 135
18’s = 189
21’s = 252
Tuesday OLY

04-12-2018
A: Wall Squats (5 x 3 )
5s hold
B: Snatch Pull (5 x 6 )
Position, 2, 1, shrug
C: Behind the neck Strict Press (5 x 3 )
2s hold
D: Seated Box Jump (5 x 5 )
Start from Sitting, box jump
Wednesday

05-12-2018
A: Strict Press (4 x 2 )
@80%
B: Ring Rows (4 x 10 )
C: Walking Lunge (4 x 10 )
DB or Barbell walking lunges
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 10min AMRAP –
the pair must keep 2 kettle bells off the floor at all times – if KB’s touch the floor – 5 burpee penalty

15/10 Cal Row
10 Plate GOTH @25/15kg
10 Plate Lunges @25/15kg

Thursday

06-12-2018
A: RDL (3 x 5 )
B: Standing Hip Flexion (3 x 20s each side)
C: DB Step Up (3 x 10)
WOD
Metcon (Time)
5 Rounds for time – 12 min time cap “20 DU’s
10 Russian Swings @ 32/24kg
20 DU’s
10 Wall Balls @ 9/7kg “
Thursday OLY

06-12-2018
A: Pause Clean Deadlift (5 x 5 )
2s holds at P1, P2 & P3
B: Clean DL + Hang Power Clean + Front Squat + Jerk (5 x 1 + 1 + 1 + 1 )
Friday

07-12-2018
A: Single Arm DB Push Press (3 x 5 each arm )
B: Strict Toes-To-Bar (3 x 5 )
C: Goblet Squat (3 x 10 )
WOD
Metcon (AMRAP – Reps)
3 min on 3 min off x 3
“15/10 Cal Bike Buy in
Then AMRAP
5 TTB/10 Knee to chest
5 Burpees Bar Touch ”

continue where you left off
Saturday
08-12-2018
A: Box Jumps (4 x 5 )
B: DB Power Snatch (4 x 5 each arm)
C: Pistols (4 x 5 each leg )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 10 min AMRAP
20 DB Push Press
10 Synchro Burpees
20 Box Jump Overs “

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