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Programming 11/03/19-16/03/19

By Sarah Cahill | In Wods | on March 10, 2019
MONDAY
11-03-2019
A: Back Squat (4 x 4 )
@70-75%
B: Broad Jump (4 x 5 )
C: Single leg RDL (4 x 5 each leg )
WOD
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
“10 Med Ball Clean @ 9/7kg
10 Down Up
10 Med Ball Lunges “

TUESDAY 

12-03-2019
A: Push Press (4 x 4 )
@75%
B: Pull-ups (4 x 5 +)
B1 : Muscle-ups (4 x 1+)
C: Hollow Hold (4 x 30s )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 4 Rounds – 12 min
20 DB Push Press @22.5/15kg’s
20 Alt DB Snatch
20 Pull Ups “

 

 

TUESDAY OLY 

12-03-2019
A: Snatch from blocks (5 x 3 )
high blocks
B: Overhead Squat (5 x 3 )

 

WEDNESDAY 

13-03-2019
WOD
Metcon (3 Rounds for reps)
In Pairs
A) 10 min Max Bike Cal2 min RestB) 8 min AMRAP
40/30 Cal Row
20 Burpee Box Jumps

2 min Rest

C) 6 min AMRAP
100 DU’s
50 Wall Balls @ 9/6kg ”

 

THURSDAY 

14-03-2019
A: Strict HSPU’s (4 x 5+ )
A1 : Push-ups (4 x 5+)
B: Pistols (4 x 5 each leg )
C: Strict Toes-To-Bar (4 x 5+)
WOD
Metcon (3 Rounds for reps)
“1 min Max Reps HSPU/Push Up
Then 3 min AMRAP of
10 Single Arm DB Lunge (5 each side) @ 22.5/15kg
10 TTB
Rest 1 min x 3 Rounds “
THURSDAY OLY 
14-03-2019
A: Clean from Blocks (5 x 3 )
from high blocks
B: Split Jerk (3 x 3 @ 70% + 3 x 1 )
FRIDAY – 19.4 
SATURDAY – 19.4 

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