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Programming 11/09/2017-16/09/2017

By Sarah Cahill | In Uncategorized, Wods | on September 10, 2017

Monday

11-09-2017
A: Front Squat (5 x 5 )
% 75%
B: Arch & Hollow (Tabatta )
With PVC practice pelvic tilt in Arch and hollow hold
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 10 mins AMRAP * one person completes a full round before second athlete starts250/200m Row + 100m Run

Every 10m = 1 rep
i.e. 70m = 7 reps

Tuesday

12-09-2017
A: Pull Ups (4 x 5 )
Wide Grip
B: Turkish Get Up (4 x 2 )
C: Wall Ball Holds (4 x 30s )
WOD
Metcon (AMRAP – Reps)
EMOM 18
10 Burpee bar touch
12 Russian KB Swings  @32/24kg
14 Goblet Lunges*+/- 2 reps on each movement


Tuesday Olympic Lifting

12-09-2017 OLY
A: Snatch Pull + Hang Snatch (6 x 1+1)
B: Max Height Box Jump (Distance)
Max Height Box Jump

3 x 3
C: Chin Up (3 x 5)
D: Overhead Squat (3 x 5 each arm )
Single arm DB Over head

Wednesday

13-09-2017
A: Push Jerk (4 x 5 )
B: RDL (4 x 6 each leg w)
with DB’s
WOD
Metcon (AMRAP – Rounds and Reps)
“AMRAP:
10 Mins”
“13.2 (*slightly heavier*)5 STOH – 60/40kg
10 DL – 60/40kg
15 Box Jumps”


Thursday

14-09-2017
A: Ring Rows (3 x 8)
B: Strict Toes-To-Bar (3 x 5 )
C: Handstand Hold (3 x 20s )
D: Kip Practice (3 x 5-10 )
Starting the kip movement – Hollow to arch
WOD
Metcon (Time)
“For Time:
5 Rounds”
“200m run
3 Bar Muscle Ups/5 C2B Pull-Ups/7 Pull-Ups
7 HSPU/10 Push-Ups
15 Air Squats “

Thursday Olympic Lifting

14-09-2017 OLY
A: Clean Pull + Hang Clean + Jerk (6 x 1+1+1 )
B: Weighted Plank (3 x 30s )
C: Back Extension (3 x 8)

Friday

15-09-2017
a: Reverse Lunges (4 x 6 each leg )
Back Squat set up with Barbell
B: Bent Over Row (4 x 8 )
C: Hollow Hold (4  x 40 s )
1 V-sit every 10 s
WOD
Metcon (AMRAP – Reps)
3 min on 1 min off x 4
“A) 10 Alternating DB Snatch + 10 Weighted Sit UpsB) 10 DB Thrusters + 10 TTB ”


Saturday

16-09-2017
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 25 min AMRAP “1km/750m Row
100 DU’s
80 Wall Balls
60 Down Ups
40 Pull Ups
20 Push Press @ 60/40kg

 

 

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