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Programming 09/07/18-14/07/18

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

Monday

09-07-2018
A: Strict Press (4 x 5 )
B: Walking Lunge (4 x 10 )
DB or Barbell walking lunges
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 16 min AMRAP Alt movements
“200m Run
10 Box Jumps
8 Burpees
10 DB Push Press @20/15kg
8 DB Squats “

 


Tuesday

10-07-2018
A: RDL (4 x 8)
B: Strict Toes-To-Bar (4 x 8 )
C: Kip Practice (4 x 5 )
Starting the kip movement – Hollow to arch
WOD
Metcon (AMRAP – Reps)
30s on 30s off x 4
“TTB
KB Swings @32/24kg
Row

 


Tuesday OLY

10-07-2018
Barbell Complex (Snatch) (5 x 1 )
Snatch Deadlift 2″ pauses
Snatch Curl
Behind the neck press
OHS
Snatch Balance
B: 3 Position Hang Snatch (4 x 1+1+1)

Wednesday

11-07-2018
A: Back Squat (4 x 5 )
up to 70%
B: Pull-ups (4 x 5 )
Progress to CTB, then weighted CTB
WOD
Metcon (AMRAP – Reps)
1 min on 90s Rest x 2 of each (20mins total)
“A) Wall Balls V’s Row
B) Burpee Bar Touch V’s Row

Thursday

12-07-2018
A: Wall Facing Wall Climb (4 x 30s )
B: Lying Leg Lifts (4 x 30s)
C: Wall Climb (4 x 30s)
D: Crab Walk (4 x 30s)
WOD
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
“12 Plate GTOH
10 Weighted Sit Ups
8 Down Up to the plate “

 


Thursday OLY

12-07-2018
Barbell Complex (Clean and Jerk) (5 x 1 )
Clean deadlift 2″ pauses
Clean Curl
Strict Press
Front Squat
Split Jerk
B: 3 Position Hang Clean and Jerk (4 x 1 +1+1+1)

 


Friday

13-07-2018
A: Turkish Get Up (3 x 2 each arm )
B: Single Arm Over Head Lunge (4 x 5 each leg )
single arm KB over head
C: Box Jumps (3 x 5 )
WOD
Metcon (AMRAP – Reps)
EMOM 12
A) 20-60 Du’s
B) 4 Lengths Farmers Carry (length of the rig)
C) 10-16 Ring Rows “

 


Saturday

14-07-2018
WOD
Metcon (AMRAP – Reps)
“A) 6 min AMRAP
“”Helen””
5 Pull Ups
10 Push Ups
15 Squats

Rest 3 mins

B) 6 Min AMRAP
1 min Row
1 min DU’s
Rest 3 mins
x 2 “

 

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