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Programming 11/06/18 – 16/06/18

By Sarah Cahill | In Wods | on June 10, 2018

Monday

11-06-2018
A: Deadlift (5 x 4 @ 80% )
WOD
1000m Row (Time)
Max Effort 1000m Row

 


Tuesday

12-06-2018
A: Strict Press + Push Press + Push Jerk (4 x 1 +2 + 3 )
B: Step Ups (4 x 5 each leg )
C: Broad Jump (4 x 5 )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 15 min AMRAP
“50 Squats
40 Down Ups
30 Sit Ups
20 Box Jumps
10 TTB  “

 


Tuesday OLY

12-06-2018
A: Squat Clean (5 x 2 )
With 2s pause at the knee @~65-75%
B: Front Squat (5 x 3 @ 65-70% )

 


Wednesday

13-06-2018
Back Squat (4 x 5 )
1 x 5 @ 50%
1 x 5 @ 55%
1 x 5 @ 60%
1 x 5 @ 65%
B: Pull-ups (4 x 5 )
Strict
WOD
Metcon (3 Rounds for reps)
21 min EMOM
“1) 50s Row
2) 40s Burpee Bar Touch
3) 30s DU’s”

Score:
1) Total Cal Row
2) Total reps burpee bar touch
3) Total reps DU’s

 


Thursday

14-06-2018
A: Walking Lunge (4 x 20 )
DB or Barbell walking lunges

Front Rack with DB’s
B: Strict Toes-To-Bar (4 x 8)
C: Ring Holds (4 x 20-30s )
WOD
Metcon (AMRAP – Rounds and Reps)
3 min on 1 min off x 3
“Run 200m
14 Jumping Lunges
10 Push Ups “

 


Thursday OLY

14-06-2018
A: Snatch (5 x 2 )
Pause at the knee for 2s
65-75%
B: Overhead Squat (5 x 3 @65-70% )

 


Friday

15-06-2018
A: Wall Climb (3 x 3 )
A1: Handstand Walk (3 x max )
B: Pistols (3 x 5 each leg )
C: Kip Practice (3 x 10 )
Starting the kip movement – Hollow to arch
WOD
Metcon (Time)
In Pairs 4 Rounds (16 min cap) “30 Pull Ups/CTB
40 Box Jump Overs
50 Wall Balls

 


Saturday

16-06-2018
WOD
Metcon (AMRAP – Rounds and Reps)
Teams of 3 (one person must be holding FC all the time) x 30 min AMRAP
“100 Synchro Burpees to plate
80 Synchro Plate GTOH
60 Synchro Plate Lunges
40 Synchro Weighted Sit Ups
20 Synchro Plate Step Ups
1.2 km Run (individual) “

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