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Programming 08/04/19-13/04/19

By Sarah Cahill | In Wods | on April 7, 2019

MONDAY  08-04-2019

A: Deadlift (5 x 3)
Build to a heavy 3
B: Hollow Hold (Tabatta 8 x 20s on 10s off )
Hollow hold + Weighted Sit Up
WOD
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
12 TTB
10 Russian KB swings @32/24
8 Burpee Box Jumps

TUESDAY   09-04-2019

A: Push-ups (4 x 5-10)

A1: Strict HSPU’s (4 x 5-10)
B: Bent Over Row (4 x 10)
Barbell – supine grip
C: Ring Rows (4 x 10)
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 12 min AMRAP
P1 – Row 15/10 Cal
P2 – Push Up Hold
P1 – 10 Pull Ups
P2- Push Up Hold
P1 – 200m Run
P2 – Push Up Hold

 

TUESDAY OLY  09-04-2019

A: Snatch (6 x 1 @ 90%+)
B: Snatch Balance (3 x 3 )
C: Hollow hold/hollow rock (3 x 1 )
hold for 30s or 10 rocks
WEDNESDAY – 10-04-2019

WOD
Metcon (AMRAP – Rounds and Reps)
“In Pairs 8 min AMRAP
1 min Rest x 3 ”
A)
Bike 30/20 Cal
30 Med Ball Lunges @9/7kg
30 Wall Balls @ 9/7kg

1 min Rest

B)
Bike 30/20 Cal
30 Med Ball Sit Ups
15 Synchro Down Ups

1 min Rest

C)
Bike 30/20 Cal
30 Med Ball Cleans @ 9/7kg
30 Med Ball Step Ups

WEDNESDAY –  CROSSFIT LITE 10-04-2019

WOD
A: Metcon (AMRAP – Reps)
“30s on 30s off x 3
Shuttle Run
Step Up
Down Up
Lunges”
B: Metcon (No Measure)
“20s on 10s off x 4
Shoulder Taps
Plank to Push Up
Bear Crawl “
WOD
C: Metcon (AMRAP – Rounds and Reps)
“4 min AMRAP
20/15 Cal Row/ Bike buy in then
AMRAP
5 Burpees
10 Box Jumps
15 Sit Ups
1 min Rest
x 3 “
THURSDAY 11-04-2019
A: Strict Press (4 x 3 )
B: Pull-ups (4 x 5 )
B1: Muscle-ups (4 x 1-5)
C: V-Sits (4 x 10)
D: Seated Leg Lifts (4 x 10 each leg )
WOD
Metcon (Time)
4 Rounds for Time – 12 min cap
10 DB Push Press @22.5/15kg
10 Alt DB Snatch
10 Goblet Squats
THURSDAY OLY -11-04-2019

A: Clean and Jerk (5 x 2 )
Build to a heavy double
B: Single arm OH DB walking lunge (3 x 10 each arm)
C: Single leg hop and hold (3 x 5 each leg )
Focus on the landing first.
Hold the landing for 2-3s
Then increase the distance of the jump
FRIDAY 12-04-2019

A: Power Snatch (4 x 3 )
B: Box Jumps (4 x 5 )
WOD
Metcon (Time)
For Time – 12 min cap
10-8-6-4-2
Power Snatch @50/30kg
Burpee Over The Bar
50-40-30-20-10
DU’s “
SATURDAY 13-04-2019

WOD
Metcon (No Measure)
In Teams of 4 – 6 min on each + 2 min rest
“A)
200 Air Squats
100m Weighted Vest Run

B)
Prowler

C)
12 Lengths Farmers Carry (alt between 1 pair)
4 Lengths tyre Flips (1 pair)

D)
10 Rope Climbs (1 pair)
DB Over the shoulder (alt reps between 1 pair)

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