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Programming 05/06/18 – 09/06/18

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

Tuesday

05-06-2018
A: Back Squat (5 x 4 @ 80% )
WOD
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
“400m Run
10 Burpees
16 Box Jump Overs “

 


Tuesday OLY

05-06-2018
A: Snatch DL + Hang Snatch + Snatch (5 x 1 + 1 + 1 )
65-75%
B: Overhead Squat (5 x 3 )

 


Wednesday

06-06-2018
A: Walking Lunge (Floor Touch) (3 x 2 mins )
B: RDL (3 x 8 )
C: Pistols (3 x 8 )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 16 min AMRAP “200/150m Row
16 Russian KB Swings @32/24
16 Wall Balls”

Thursday

07-06-2018
A: Strict Toes-To-Bar (3 x 8 )
B: Strict HSPU’s (3 x 5 )
B1 : Push-ups (3 x 8)
C: Muscle-ups (3 x 1-3 )
Strict. Rings
C1 : Pull-ups (3 x 5 )
WOD
Metcon (3 Rounds for reps)
30s on 30s off x 15
1. Pull Up/MU
2. Sprawl
3. DU’s

* score 1 =  Total Pull Up/M, 2 = Total Sprawl, 3 = Total DU’s

 


Thursday OLY

07-06-2018
A: Split Jerk (5 x 1 @ 40-50% )
3s Hold in catch, 3s hold with front foot recovered, 3s with both feet recovered
B: Split Jerk (5 x 2 )
@70-80%
C: Clean Curl (3 x 10 )

Friday

08-06-2018
A: Barbell Lunges (4 x 10 )
Forward lunge with bar in back rack
B: DB Push Press (4 x 10 )
C: Hollow Hold (4 x 30s)
WOD
Metcon (AMRAP – Rounds and Reps)
3 min on 1 min off x 3
“10 TTB
10 DB Thrusters ”

Pick up where you left off

Saturday

09-06-2018
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 25 min AMRAP “1km/850m Row
50 Burpees over the Rower
800m Farmers Carry @24/16kgs
200 DU’s “

 

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