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Programming 07/01/2019-12/01/2019

By Sarah Cahill | In Wods | on January 6, 2019

Monday

07-01-2019
A: Front Squat (4 x 5 )
@65%
B: Single leg lunge (4 x 10 each leg with DB )
WOD
Metcon (4 Rounds for reps)
2min on 30s rest x 4
“A) 20/15 Cal Bike Buy In
Then Max Wall Balls

B) 20/15 Cal Row
Then Max Box Step Overs “

Tuesday

08-01-2019
A: Push Press (4 x 5 )
@65%
B: Over head plate hold (4 x 30s )
C: Plank (4 x 30s )
Straight arm
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs  12 min AMRAP
“8 Alt DB Snatch @ 22.5/15kg
6 DB Thrusters @ 22.5/15kg
8 Burpee Bar Touch”
Tuesday OLY

08-01-2019
A: Clean DL + Hang Clean + Jerk (5 x 1 + 1 + 1 @ 75-80% )
B: V-Sits (3 x 10)
C: Back Extension (3 x 10 )
Wednesday

09-01-2019
WOD
Metcon (AMRAP – Reps)
In Pairs
“4 min on 1 min Rest x 6
3-6-9-12-15-18…..
Cal Bike
Box Jumps
Pull Ups
KB Swings
Goblet Squats”

continue on where you left off after each rest period

Thursday
10-01-2019
A: Overhead Squat (4 x 5 )
B: Dips (4 x 5 )
C: Toes-To-Bar (4 x 5 )
WOD
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
“400m Run
10 OHS /10 Front Squats
Thursday OLY

10-01-2019
A: Snatch Deadlift + Hang Snatch (5 x 1 + 2 )
B: Box Jumps (3 x 5 )
C: Wall Squats (3 x 5 )
Friday

11-01-2019
A: Reverse Lunges (4 x 10)
B: Side Plank (4 x 30s each side)
with hip lifts
C: Push-ups (4 x 5 )
C1: Handstand Push-ups (4 x 5 )
WOD
Metcon (AMRAP – Reps)
30s on 30s off x 9 mins
“DUs
HSPU/Dips
Grasshoppers/Mountain Climbers “
Saturday

12-01-2019
A: RDL (3 x 6 )
B: Pistols (3 x 5 each leg )
WOD
Metcon (Time)
5 Rounds For Time
“10 Deadlift
8 Box Jumps
6 Burpee Over the Bar “

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