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Programming 12/11/18 – 17/11/18

By Sarah Cahill | In Wods | on November 12, 2018

Monday

12-11-2018
A: Front Squat (4 x 3 )
B: V-Sits (4 x 10 )
WOD
Metcon (AMRAP – Reps)
In pairs 3min on 3min off x 3 “Row 300/250m
10 burpees over the rower
Then
Max DUs ”

Partner 1 works for 3 mins while partner 2 rests, then swap for next 3 mins.
3 Rounds each
Total time = 18 mins

Tuesday

13-11-2018
A: RDL (4 x 6 )
B: Ring Rows (4 x 8 )
C: Pistols (4 x 5 each leg )
Can work from edge of boxes or use bands in rig
WOD
Metcon (Time)
“For time
12 min cap ”
“Run 400m,
Then 3 Rounds
10 Box Jumps
10 Push Ups
Run 400m “

Tuesday OLY

13-11-2018
A: Snatch Pull + Hang Snatch (5 x 1 + 1 )
No arm bend on the snatch pull
On snatch – lower to hover position – 2″ above the floor
B: Behind the neck Strict Press (3 x 3 )
C: Bent Over Row (3 x 10)

 

Wednesday

14-11-2018

WOD
Metcon (Time)
In Pairs 30 min AMRAP
“2km Row
100 Goblet Squats @ 24/16kg
80 DB Step Overs @ 22.5/15kg
60 Pull Ups
40 Box Jump Overs
20 Push Up/HSPU”

Thursday

15-11-2018
A: Double Kettle Bell Front Rack Lunges (4 x 12)
B: Strict Toes-To-Bar (4 x 8 )
WOD
Metcon (Time)
5 Rounds for time –
10 min cap
“20 Alt DB Snatch @22.5/15kg
10 TTB/ 20 Knee Raises “

 

Thursday OLY

15-11-2018
A: Clean + Hang Clean + Front Squat (5 x 1 + 1 + 1 )
Build to a max weight in 25 mins
B: TABATA Hollow Holds (8 x 20s on 10 s off)

 

Friday

A: Push Press (4 x 3 )
B: Pull-ups (4 x 6 )
C: L-Sit (4 x 30s)
WOD
Metcon (AMRAP – Rounds and Reps)
“10 min AMRAP
In Pairs 1 person complete 1 Round, partner 2 must hold a plank ”
“10 Wall Balls @9/7kg
10 Down Ups “
Saturday

17-11-2018
A: Hang Power Snatch (5 x 3 )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs YGIG 10 min AMRAP partner 1 completes 1 round while partner 2 rests
5 Hang Power Snatch
5 Burpees Over the Bar

barbell @ 70% of weight in part A

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