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Programming 10/12/18 – 15/12/18

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

Monday 

10-12-2018
A: Deadlift (5 x 3 )
B: Inner Range Hamstring Hold (5 x 20s each side )
C: Reverse Lunges (5 x 10 )
KB/DB
WOD
Metcon (Time)
5 Rounds (10 min cap)
10 Russian KB Swings
8 Box Jumps
6 Burpees “

Tuesday 

11-12-2018
A: Push Press (4 x 5 )
B: Pull-ups (4 x 5 )
C: Bear Crawl (4 x 30s )
Lift diagonal hand and foot
WOD
Metcon (AMRAP – Rounds and Reps)
3 min on 1 min off x 3
10 Devils Press
10 Alt DB Lunges
10 Sit Ups

Tuesday OLY 

11-12-2018
A: Clean Set Up (4 x 10s holds )
B: Clean DL + Hang Clean DL + Hang Clean (4 x 1 + 1 + 1 )
C: Front Squat (4 x 5 )

Wednesday 

12-12-2018
WOD
Metcon (AMRAP – Reps)
30 min EMOM
Row
Wall Balls
DU’s
Bike
Rest “

Thursday 

13-12-2018
A: Handstand Walk (3 x 1 min )
B: Strict Toes-To-Bar (3 x 5 )
C: Grasshoppers (3 x 20 )
WOD
Metcon (AMRAP – Rounds and Reps)
30s on 30s off x 9
Push Up/HSPU
TTB
Down Up

Thursday OLY 

13-12-2018
A: Snatch Set Up (4 x 10s holds )
B: Snatch DL + Hang Snatch DL + Hang Snatch (4 x 1 + 1 + 1 )
C: Wall Squats (4 x 5s x 3 )

Friday 

14-12-2018
A: Back Squat (4 x 3 (1+1/4) @65-70 )
B: Kip Practice (4 x 5 )
Starting the kip movement – Hollow to arch
C: Hollow Hold (4 x 20s )
Hollow Rocks if able
WOD
Metcon (AMRAP – Rounds and Reps)
YGIG 8 min AMRAP
“8 DB Thrusters
8 Pull Ups
100m Run “

Saturday 

15-12-2018
WOD
Metcon (No Measure)
90s on 30s Rest
P1 Bike
P2 Prowler
P1 Bike
P2 Farmers Carry
P1 Bike
P2 Rope Climb
P1 Bike
P2 DB Bear Crawl
P1 Bike
P2 DB Walking Lunge
P1 Bike
P2 Battle Rope
P1 Bike
P2 Tyre Flip

 

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