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Programming 04/03/19 – 09/03/19

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

MONDAY 

04-03-2019
A: Front Squat (4 x 3 @ 70-75% with pause )
B: KB Swing (4 x 15 )
C: Hollow Hold (4 x 20s )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 15 min AMRAP
“30 Wall Balls
30 Box Jumps
30/20 Cal Row “
TUESDAY 
05-03-2019
A: RDL (4 x 6 )
B: Barbell Lunges (4 x 10 )
C: Pull-ups (4 x 5 )
Ring Rows
Banded
Strict
Chest to Bar Strict
C 1: Muscle-ups (4 x 1 -5 )
if you can do 5+ strict CTB Pull ups move on to Ring MU
WOD
Metcon (AMRAP – Rounds and Reps)
3 min on 1 min off x 3
15 Russian KB Swing @32/24kg
12 Down Ups
9 Pull Ups
TUESDAY OLY 
05-03-2019
A: Clean Deadlift + Clean Pull + Hang Clean (5 x 1 +1 + 1 )
B: Jerk Dip (4 x 3 heavy )
C: Split Jerk (4 x 5 (LIGHT))
WEDNESDAY
06-03-2019
WOD
Metcon (Time)
In Pairs 30 min Cap
200 DU’s
40 Burpees Over The Rower
50/40 Cal Row
60 Air Squats
100/80 Cal Bike
60 Air Squats
50/40 Cal Row
40 Burpees Over the Rower
200 DU’s ”

Scale to 400 single skips or reduce the number of DU’s
THURSDAY 
07-03-2019
A: Push Jerk (4 x 5)
B: Strict HSPU’s (4 x 5 )
B1: Push-ups (4 x 5 -10)
WOD
Metcon (AMRAP – Reps)
30s on 30s off x 4
HSPU (kipping)/ Push Ups
Bike
Weighted Sit Up “
THURSDAY OLY
07-03-2019
Snatch Deadlift + Snatch Pull + Hang Snatch (5 x 1 + 1 + 1 )
B: Zots Press (3 x 5)
C: Overhead Squat (3 x 3 )
FRIDAY 
19.3
SATURDAY 
19.3

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