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Programming 07/08/18-11/08/18

By Sarah Cahill | In Wods | on August 5, 2018

Tuesday

07-08-2018
A: Pause Back Squat (5 x 3 )
B: Pistols (5 x 3 each leg )
WOD
Metcon (AMRAP – Reps)
In Pairs 2:30min Window x 3 rounds each
“Run 300m
Then AMRAP
7 Wall Balls
7 Down Ups “

 


Tuesday OLY

07-08-2018
A: Barbell Complex (Snatch) (5 x 1 )
Snatch Deadlift
High pull
Snatch Curl
BTN Press
OHS
Zots Press
B: Snatch Balance (5 x 2 )
B1: Overhead Squat (5 x 2 )
C: Snatch (5 x 3)
From Blocks – bar above knee
1st rep power
2nd rep low power
3rd rep full snatch

 


Wednesday

08-08-2018
A: Single leg RDL (3 x 5 each leg )
B: Kettle Bell Swing (3 x 12 )
C: Single Arm Over Head Lunge (3 x 5 each leg )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 18 min AMRAP
“Row 40/30 Cal
20 Burpees over the Rower
30 KB Swings @24/16kg
40 Box Jumps”

Thursday
09-08-2018
A: Handstand Hold (4 x 40s )
B: Hollow Hold (4 x 40s )
C: Wall Facing Wall Climb (4 x 40s )
D: Straight Arm Plank (4 x 40s )
+ step up to plates
WOD
Metcon (AMRAP – Reps)
3 min on 1 min off x 3
“2 Rounds
8 HSPU/16 Push Ups
12 Alt Lunges
Then AMRAP
DU’s “

Thursday OLY

09-08-2018
A: Barbell Complex (Clean and Jerk) (5 x 1 )
Clean DL
High Pull
Clean Curl
Front Squat
Push Press
Split Jerk
A: Split Jerk (5 x 2 )
B: Clean (5 x 2 )
From Bloks
Bar above knee
1st rep High Power Clean
2nd Rep Low power Clean
3rd Rep Full Clean

Friday

10-08-2018
A: Strict Press (4 x 3 )
B: DB Step Up (4 x 20 )
WOD
Metcon (Time)
For Time (12 min cap)
“5 Rounds
10 Sinlge Arm Hang Clean + Jerk
200m Run

Saturday
11-08-2018
WOD
Metcon (No Measure)
“A) 2 Althetes:
3 mins to complete:
30/25 Cal Bike
20 Box Jumps

A1) 2 Athletes:
3 mins to Complete:
800m Run
20 Burpees

2min Rest

B) 2 Athletes:
3 mins to Complete
30/25 Cal Row
20 Sit Ups

B1) 2 Athletes:
3 mins to Complete
100 DU’s
30 Air Squats

2 min Rest

C) 2 Athletes:
3 mins to Complete
200m Farmers Carry @ 24/16kg

C1) 2 Athletes:
3 mins to Complete
4 Lengths KB Lunge @24/16kg
20 Broad Jumps (over 1m mat)

2min Rest

D) 2 Athletes:
3 mins to Complete
6 Rope Climbs
20 Push Ups

D1) 2 Athletes:
3 mins to Complete
8/6 Lengths Box Push

4 Athletes per team,
2 athletes start on A1, 2 on A2, at 3 mins pairs swap over, at 6mins everyone rests for 2 mins. At 8min move to B and B1. Can change partnerships up within the team during different WOD’s

 

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