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Programming 01/04/19-06/04/19

By Sarah Cahill | In Wods | on March 31, 2019

DELOAD WEEK!

MONDAY

01-04-2019
A: Front Squat (4 x 5 @ 50% )
Deload week so keep it light
B: Broad Jump (4 x 5 )
C: Side Plank (4 x 30s each side )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 10 min AMRAP
Row 40/30 Cal
30 Burpees over the Rower
20 Box Jumps “

 

TUESDAY

02-04-2019

A: Push Press (4 x 5 @ 50% )
Deload week!
B: Chin Up (4 x 5 +)
C: Push Up Hold/Straigh Arm Plank (4 x 1 min )
WOD
Metcon (Time)
4 Rounds for Time -15 min Cap “200m Run
20 Alt DB Snatch @ 15/10kg
20 DB Squat “

 

TUESDAY OLY

02-04-2019
A: Power Clean + Power Jerk (5 x 3 +1 )
B: Clean Pull (5 x 3 @ 80% )

 

WEDNESDAY

03-04-2019
WOD
Metcon (AMRAP – Reps)
30 min EMOM – 5 Rounds
1. Bike
2. Burpee Bar Touch
3. Wall Balls
4. DU’s
5. Row
6. Rest
WEDNESDAY CF LITE
03-04-2019
WOD
Metcon (AMRAP – Reps)
“Tabatta 20s on 10s off x 8
Lunges
Sit Ups
Box Jumps
Shoulder Taps “
Metcon (No Measure)
“20s on 20s off x 3
Hollow Hold
Arch Hold
Plank
Side Plank R
Side Plank L “
Metcon (AMRAP – Rounds and Reps)
“10 Min AMRAP
10 Cal Row
15 Squats
20 Toe Taps
200m Run “
THURSDAY
04-04-2019
A: Turkish Get Up (4 x 2 each arm )
B: Deadhang (4 x 30-60s )
C: Reverse DB lunges (4 x 20 alt )
WOD
Metcon (AMRAP – Rounds and Reps)
3 min on 1 min off x 3
“10 Pull Ups
20 DB Step Ups “
THURSDAY OLY
04-04-2019
A: Power Snatch (5 x 3 )
B: Snatch Balance (5 x 3 )
FRIDAY
05-04-2019
A: Hang Clean (4 x 3 )
B: Push-ups (4 x 5-10 )
B1: Strict HSPU’s (4 x 5-10)
WOD
Metcon (AMRAP – Rounds and Reps)
“4 min AMRAP
2 min Rest
4 min AMRAP “9 Deadlift
7 Hang Power Cleans
5 Push Press
@ 50/35kg “
SATURDAY
06-04-2019
A: Back Squat (4 x 5 @50% )
B: Single leg RDL (4 x 5 each leg )
C: Plank to Push Up (4 x 1 min )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 15 min AMRAP
50 Wall Balls
40 Box Jump Overs
30 Pistols/60 Alt Lunges
20 Push Ups “
COMP CLASS
06-04-2019
A: Clean (4 x 3 T&G )
B: Strict Press (4 x 3 )
C: Handstand Hold (4 x 30-60s )
Skill
D: Kipping HSPU (4 x 80% max)
WOD
Metcon (Time)
4 Rounds
30s HSPU
30s Rest
25/20 Cal Row
10 Power Snatch @ 45/30kg
Rest 1 min

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