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Programming 12/02/2018 – 17/02/2018

By Sarah Cahill | In Wods | on February 11, 2018

Monday 12-02-2018

WOD

Metcon (Time)
A) In Pairs – One Person working one person Resting i.e.
P1 – 50 Cal, P2 – Rest
P2 – 50 Cal, P1 – Rest
P1 – 40 Cal, P2 – Rest
P2 – 40 Cal, P1 – Rest …..
etc….”
“Solo:
50-40-30-20-10 Cal Row
Then
B)
Shared:
50-40-30-20-10
Wall Balls and Russian KB Swings @24/16 “40 min cap


Tuesday 13-02-2018

A: Strict Press (4 x 3)
B: Bent Over Row (4 x 10)
DB’s
C: Hollow Hold (4 x 30s )
WOD
Metcon (Time)
10-1
Strict Pull ups + Strict Push Ups/HSPU’s20 min Time cap

Tuesday OLY 13-02-2018

A: Power Clean (4 x 3 )
B: Good Mornings (3 x 10)
C: V-Sits (3 x 10 )

Wednesday 14-02-2018

A: Deadlift (3 x 10)
B: Kip Practice (3 x 10)
Starting the kip movement – Hollow to arch
WOD
Metcon (AMRAP – Rounds and Reps)
“10 Min AMRAP
In Pairs Complete 1 round then swap over – hold straight arm plank while waiting “”10 Deadlift
10 TTB “

Thursday 15-02-2018

A: Handstand Hold (4 x max )
B: Deadhang (4 x 1 -2min)
C: Dips (4 x 8)
WOD
Metcon (AMRAP – Reps)
30s on 30s off x 12
“Box Jumps @30/24”
Weighted Sit Ups @20/15kg
Down Ups Bar Touch “

Thursday OLY 15-02-2018

A: Power Snatch (5 x 3 )
B: Overhead Squat (4 x 5 )

Friday 16-02-2018

A: Power Clean (4 x 5 )
B: Weighted Plank (4 x 1 min )
WOD
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
“8 Power Clean @ 60/040kg
8  Burpees over the Bar
40 DU’s “

Saturday 17-02-2018

A: Barbell Lunges (4 x 10 )
B: Renegade Row (4 x 10)
C: KB Swing (4 x 10)
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs Alternate Movements “10 KB Swings @32/24kg
10 DB Lunges @ 20/15kgs
10 Goblet Squats @ 32/24kg
10 DB Snatch @ 20/15kg
10 Sit Ups “

 

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