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Programming 05/11/18-10/11/18

By Sarah Cahill | In Wods | on November 4, 2018

Monday

05-11-2018
A: Back Squat (4 x 5 )
B: Broad Jump (4 x 5 )
C: L-Sit (4 x 30s)
WOD
Metcon (AMRAP – Rounds and Reps)
3 min on 1 min off x 3
“50 DU buy in
Then AMRAP
5 Burpee
10 Alt DB Snatch
15 Sit Ups “
Tuesday

06-11-2018
A: Front Rack Lunge (4 x 10 )
With Barbell
B: Hollow Hold (4 x 30s )
C: Pull-ups (4 x 5 )
WOD
Metcon (Time)
YGIG 8 Rounds
8 DB Thrusters
8 Box Jumps
10/8 Cal Row

 

Tuesday OLY

06-11-2018
A: High-Hang Clean (5 x 3 )
B: Push Press (5 x 3 )

 

Wednesday

07-11-2018
A: Wall Climbs (4 x 3 )
B: Kip Practice (4 x 10)
Starting the kip movement – Hollow to arch
C: Dips (4 x 5-10)
From rings or boxes
WOD
Metcon (Time)
For Time 3 Rounds
“50 Double Unders
10 HSPU’s/20 Push Ups “

Thursday

08-11-2018
A: Strict Press (4 x 5)
B: Strict Toes-To-Bar (4 x 5-10)
WOD
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
“8 STOH @60/40kg
10 TTB
12 Russian KB Swings @32/24kg “

Thursday OLY

08-11-2018
A: High-Hang Snatch (4 x 3 )
B: Overhead Squat (3 x 3 )
C: Ab wheel (3 x 5 )

 

Friday

09-11-2018
A: Deadlift (3 x 10)
B: Handstand Hold (3 x 30s )
C: Goblet Squat (3 x 10 )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 15 min AMRAP
“55 Wall Balls @ 9/6kg
55 Deadlift @102.5/70kg
55 Cal Row
55 HSPU/ Push Ups “

 

Saturday

10-11-2018
WOD
Metcon (No Measure)
“In Pairs 4 min Stations
1. Row
2. DB Bear crawl
3. Rope Climb
4. Prowler 1-2 lengths
5. Farmers Carry Hold/ 10 KB Deadlift
6. Bike
7. 5 Tyre Flip

 

 

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