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Programming 03/04/2018 – 07/04/2018

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

Tuesday

03-04-2018
Skill
10 min gymnastics skill work
WOD
Metcon (AMRAP – Reps)
EMOM 8
Skill 1-5 Reps
30s DU’s
Metcon (AMRAP – Rounds and Reps)
“7 min AMRAP
7 Box Jumps
7 Burpees
7 Med Ball Cleans “

 


Tuesday OLY

03-04-2018
Strength
Metcon (Weight)
20 min AMRAP Clean and Jerk – start at 50% every 3 successful lifts increase by 5%

 


Wednesday

04-04-2018
A: Push Press (4 x 3 @ 75% )
B: Bent Over Row (4 x 8 )
Barbell
C: L-Sit (4 x 30s )
WOD
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
“8 Push Ups
10 Weighted Sit Ups @20/15kg
12 Plate GTOH
200m Run  “

 


Thursday

05-04-2018
A: Single leg RDL (3 x 5 each leg )
B: Strict Toes-To-Bar (3 x 5 )
A: Single leg RDL (3 x 5 each leg )
WOD
Metcon (AMRAP – Rounds)
8 min AMRAP
1-1, 2-2, 3-3, 4-4,……
Front Squat @ 70/45kg
CTB Pull Ups

Thursday OLY

05-04-2018
Strength
Metcon (Weight)
20 min AMRAP – Snatch start at 50% every 3 successful lifts increase by 5%

Friday

06-04-2018
A: Power Clean (1 x 3 )
Build to a 3RM
WOD
Metcon (Time)
In Pairs 4 Rounds (12 min cap)
“60 DU’s
40 Wall Balls
20 Pull Ups “

Saturday

07-04-2018
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 “

 

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