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Programming 08/01/2018-13/01/2018

By Sarah Cahill | In Wods | on January 7, 2018

Monday 08-01-2018

A: RDL (4 x 6 )
B: Hollow + V-Hold (4 x 5)
5s Hollow
1 V-sit
x 5
C: Double Kettle Bell Front Rack Lunges (4 x 5 each leg )
reverse lunges
WOD
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
“10 Plate GTOH @20/15kg
10 OH Lunges
10 Weighted Sit ups “

Tuesday 09-01-2018

A: Chin Up (4 x 5 )
B: Push-ups (4 x 10 )
B1 : Handstand Push-ups (4 x 5-10 )
Strict from the box or at the wall
C: L-Sit (4 x 30s )
WOD
Metcon (AMRAP – Reps)
In Pairs 2 mins per stations for max reps x 3 Rounds
1. Wall Balls
2. Double Unders
3. Burpee Bar Touch
4. Strict Pull Ups

Share work as you like, no rest between movements

Tuesday OLY 09-01-2018

A: Snatch (6 x 2 @ 70-75% )
Pause at the knee for 1s
B: Behind the neck Strict Press (3 x 3 )
C: Bent Over Row (3 x 5 )

Wednesday 10-01-2018

A: Strict Press (4 x 3 @ 75% )
B: Goblet Squat (4 x 10 @ 3-1-x-1)
C: Shoulder Taps (4 x 1 min )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 14 min AMRAP
“Row 750m/600m
20 DB Thrusters @17.5/12.5kg

Thursday 11-01-2018

A: Strict Toes-To-Bar (4 x 5 )
B: KB Swing (4 x 10 )
C: Kipping TTB (10 min practice )
WOD
Metcon (Time)
4 Rounds for time
“15 TTB
10 Box Jumps

Thursday OLY  11-01-2018

A: Clean and Jerk (6 x 2 )
Pause at the knee for 1 s
B: Hollow Hold (8 x 20s on 10s off )

Friday

12-01-2018
A: Hang Power Clean + Push Press (4 x 3)
B: Plank (4 x 1 min )
WOD
Metcon (AMRAP – Rounds and Reps)
“YGIG
10 min AMRAP Hold straight arm plank while waiting ”
“6 Deadlift
4 Hang Power Clean
2 Push Press “

Saturday

ANNIVERSARY GAMES 3.0

WOD’s will be announced this week!

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