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Programming 04/02/19-09/02/19

By Sarah Cahill | In Wods | on February 3, 2019

MONDAY

04-02-2019
A: Front Squat (4 x 5 @ 75% )
B: V-Sits (4 x 10)
C: Deadhang (4 x 1 min)
WOD
Metcon (Time)
21-15-9
DB Thrusters @22.5/15kgs
TTB

TUESDAY

05-02-2019
A: Push Press (4 x 5  @75% )
B: Pull-ups (4 x 5 )
C: Push-ups (4 x 1 min)
WOD
Metcon (AMRAP – Reps)
10 min AMRAP
“1-2-3-4-5-6-7-8-9-10….
Pull Ups +
Burpee Box Jump “

TUESDAY OLY 

05-02-2019
A: Clean from Blocks (5 x 3 )
B: Split Jerk (5 x 2 )
WEDNESDAY 
06-02-2019
WOD
Metcon (AMRAP – Reps)

“In Pairs 6 min on 1 min off x 4

“A) 2 Rounds
20 Synchro Russian KB swings @24/16kg
20 Box Jumps
Max Cal on Bike

Rest 1 min

B) 2 Rounds
20 Synchro Plate Lunges
20 Burpee Bar Touch
Max Cal Bike ”

A – Rest 1 min
B – Rest 1 min
A – Rest 1 min
B – Rest 1 min
THURSDAY 
07-02-2019
A: RDL (4 x 6 )
@60-65% of DL
B: Wall Climb (4 x 1 min)
or handstand walk
C: Single leg hop and hold (4 x 5 each leg )
Focus on the landing first.
Hold the landing for 2-3s
Then increase the distance of the jump
WOD
Metcon (AMRAP – Reps)
EMOM 12
DU’s
Plate GTOH
Weighted Sit Ups
THURSDAY OLY 
07-02-2019
A: Snatch from blocks (5 x 3 )
B: Back Squat (5 x 5 )
FRIDAY
08-02-2019
WOD
Metcon (4 Rounds for reps)
“4 Rounds
1 min Max Wall Balls
1 min Max TTRings/TTB
1 min Max Cal RowTake as much rest as needed allow 30 mins to complete 4 rounds goal is to be as consistent as possible  “
SATURDAY 
09-02-2019
WOD
Metcon (AMRAP – Rounds and Reps)
“In teams of 3:
30 min AMRAP
100 Wall Balls
100 Burpees to a plate
100 Cal Row
100 Cal Bike
100 Box Jumps

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