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Programming 09/04/2018-14/04/2018

By Sarah Cahill | In Wods | on April 8, 2018

Monday

09-04-2018
A: Front Squat (4 x 3 @ 75-80% )
B: Wall Climb (4 x 2 )
WOD
Metcon (Time)
For time (10 min Cap)
“12-9-6
Thrusters @ 60/40kg
HSPU”

 


 

Tuesday

10-04-2018
A: RDL (4 x 10 )
B: Pull-ups (4 x 5 )
C: Kip Practice (4 x 5 )
Starting the kip movement – Hollow to arch
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs Alternate Rounds x 16 mins “1 Rounds =
12/10 Cal Row
6 Pull Ups
6 Burpee Bar Touch “

 


 

Tuesday OLY

10-04-2018
A: Snatch Deadlift + Hang Snatch Pull + Hang Snatch (6 x 1 )
“2 x 1 @ 65%
2 x 1 @ 70%
2 x 1 @ 75%
B: Overhead Squat (4 x 3 )

 


Wednesday

11-04-2018
Skill
10 mins skill practice
WOD
Metcon (AMRAP – Reps)
“EMOM 8
1-5 Reps Skill
25 Air Squats “
Metcon (2 Rounds for reps)
“Tabatta
Wall Balls +
Double Unders ”

Half group start on WB half on DU’s – complete all 8 sets of one movement before swapping over 1 min rest between. Score 1 = WB’s, score 2 = DU’s

 


 

Thursday

12-04-2018
A: Strict Press (4 x 5 )
B: Strict Toes-To-Bar (4 x 5 )
C: Ring Rows (4 x 10)
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 12 min AMRAP
“20 DB Push Press @ 22.5/15kg
20 Box jump Overs @24/20”
20 TTB
20 Alt DB Snatch “

 


Thursday OLY

12-04-2018
Clean Deadlift + Hang Clean Pull + Hang Clean + Split Jerk (6 x 1 )
2 x 1 @ 65%
2 x 1 @ 70%
2 x 1 @ 75%
B: Bent Over Row (3 x 10 )
C: Back Extension (3 x 5 )

 


Friday

13-04-2018
A: Turkish Get Up (3 x 2 )
B: Goblet Squat (3 x 10 @ 5-1-x-1 )
Tempo =
5s down
1s hold
Up
1s Reset
C: Side Plank (3 x 30s each side)
WOD
Metcon (AMRAP – Reps)
2 min on 1 min off x 8
“Each 2 min window
Run 100m then AMRAP
6 Burpees
9 KB Swings @24/16kg
12 Sit Ups ”

Restart each 2 mins
Score is total reps excluding the run
1 Round = 27 reps

 


Saturday

14-04-2018
A: Hang Power Clean (4 x 3 )
@ 85% of Last weeks 3 rep Power Clean
B: Dummbell lunges (4 x 20 )
Forwards

Alt legs – use DB’s or KB’s
WOD
Metcon (Time)
5 Rounds for Time
“5 HPC @70/50kg
40 DU’s “

 

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