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Programming 10/09/18-15/09/18

By Sarah Cahill | In Wods | on September 9, 2018

Monday

10-09-2018
A: Back Squat (4 x 5 @ 70% )
B: DB Step Up (4 x 5 each leg )
C: Pallof Press (4 x 10 each side )
WOD
Metcon (AMRAP – Rounds and Reps)
10 min EMOM
“15 Wall Balls @9/6kg
15 Box Jumps “

 

Tuesday

11-09-2018
A: Push Press (4 x 3 )
B: Ring Rows (4 x 5 )
WOD
Metcon (AMRAP – Rounds and Reps)
3 min on 1 min off x 3
“10 DB Push Press @22.5/15kg
8 Burpees
6 DB Snatch each arm “

 

Tuesday OLY

11-09-2018
A: Clean + Hang Clean + Jerk (5 x 1+1+1)

 

Wednesday

12-09-2018
WOD
Metcon (Time)
In Pairs
30 min Time Cap
All work shared”1km/800m Row
100 DU’s
40 Pull Ups

800/700m Row
80 DU’s
40 TTB

600/500m Row
60 DU’s
40 Push Ups

400/300m Row
40 DU’s
40 Plate GTOH @20/15kg

200/150m Row
20 DU’s
40 Sit Ups ”

 

Thursday

13-09-2018
A: Handstand (4 x 1 min )
Hold or walk
B: L-Sit (4 x 1 min )
C: Wall Facing Wall Climb (4 x 1 min )
WOD
Metcon (AMRAP – Reps)
EMOM 12
“5-10 HSPU/10-20 Push Ups
10-15 Weighted Sit Ups
20 Grasshoppers “

 

Thursday OLY

13-09-2018
A: Snatch + Hang Snatch + OHS (5 x 1 + 1 + 1 )

 

Friday

14-09-2018
Power Clean + Power Jerk (5 x 1 + 1 )
WOD
Metcon (Time)
“In Pairs 10 min,
On min 1 1 burpee Box Jump,
Min 2, 2 Burpees Box Jump
Min 3, 3 Burpee Box Jump….”100 Clean and Jerk @ 60-70% of A

 

Saturday

15-09-2018
A: RDL (4 x 6 )
B: Single Arm Dumbell Press (4 x 5 each arm )
C: Side Plank (4 x 30s each side )
WOD
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
“10 Deadlift
100m Run
10 Goblet Squats @ 24/16kg
100m Run “

 

Filthy 150

15-09-2018
Metcon

In Piars “5 min AMRAP

A) 20 Power Cleans + 5 Rope Climbs

B) 20 Push Press + 20 Pull Ups

C) 20 Front Squats + 20 TTB

D) 40/30 Cal Row + 10 Burpees Over the Rower

E) 40/30 Cal Bike + 40 DU’s

F) 200m Run + 20 Box Jumps ”

 

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