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Programming 06/05/19- 11/05/19

By Sarah Cahill | In Uncategorized | on May 5, 2019

MONDAY 06-05-2019

A: Back Squat (4 x 10 )light

B: Box Jumps (4 x 5 )high

WODMetcon (Time)2 min Window x 4 
15 Sit Ups
15 Box Jump Overs
Then Max Goblet Squats @24/16kg
1 min Rest
Goal is 75 Goblet Squats “

TUESDAY 07-05-2019

A: Deadlift (4 x 8 @ 50% )

B: Reverse DB lunges (4 x 10 )

WODMetcon (AMRAP – Rounds and Reps)

In Piars YGIG 15 min AMRAP
Row 15/10 Cal
5 Burpees Over the Rower
10 Russian KB Swings @ 24/16kg”

TUESDAY OLY 07-05-2019

Muscle Snatch + Power Snatch + OHS (5 X 1 + 1 + 1 )

B: Behind the neck Push Press (4 x 3 )Jerk Grip Push Press From Behind the neck

C: Single Arm Over Head Lunge (3 x 10 )

WEDNESDAY 08-05-2019

WODMetcon (AMRAP – Rounds and Reps)

30 min AMRAP  in pairs All work shared

800m Run
80 Wall Balls
80 Burpees
80 Box Jumps
80 Cal Row “

WEDNESDAY CF LITE 08-05-2019

WODMetcon (No Measure)

2 min on 1 min off
Row
Skipping
Run

4 Rounds
10 Weighted Sit Ups
10 KB Swings
30s Shoulder Taps

Metcon (AMRAP – Rounds and Reps)

3 min on 1 min off x 3
5 Burpees
7 Box Jumps
9 Sit Ups
11 Air Squats “

THURSDAY 09-05-2019

A: Pull-ups (3 x 5 )

A1 : Muscle-ups (3 x 1-5 )

B: V-Sits (3 x 10 )

C: Kip Swing (3 x 5-10)

Skill practice TTB, Pull Up/Muscle Up

WODMetcon (2 Rounds for reps)5 min AMRAP 1 min Rest x 2
A) 10/8 Cal Bike
10 TTB

1 min Rest

B) 50 DU’s
10 Pull Ups/5 Muscle Ups “

THURSDAY OLY 09-05-2019

A: Power Clean + Hang Power Clean + Jerk (5 x 1 + 1 + 1 )

B: Front Squat (3 x 5 )

FRIDAY 10-05-2019

A: Thruster (4 x 5 )from the floor

B: Push-ups (4 x 5 )

B1: Strict HSPU’s (4 x 5 )

WODMetcon (AMRAP – Rounds and Reps)3 min on 1 min of x 3
5 Thursters @ 50/30kg
7 Push Ups
9 Down Ups “

SATURDAY 11-05-2019

WODMetcon (No Measure)

Teams of 4 – 6  mins each 1 min rest

“A) Max DBall Runs – 100m at a time * 1 ball must be on the move and another must be held at all times

B) Max Reps Weighted Prowler Push 60/40kg – 1 person pushing, 2 people dead hang, 1 person resting

C) Max Reps Sled Pull – @ 60/40kg – 1 person pulling, 2 people plank, 1 person resting

D) Tyre Flips – 1 person flipping, 2 people holding KB’s (2 @ 24/16kg), 1 person resting “

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