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Programming 13/11/2017 – 18/11/2017

By Sarah Cahill | In Wods | on November 12, 2017

Monday

13-11-2017
A: Deadlift (4 x 5 @ 70% )
B: Barbell Lunges (4 x 5 each leg )
Back rack
As heavy as possible
WOD
Metcon (Time)
For TIme
50-40-30-20-10
Double Unders and Air Squats

 


Tuesday 14-11-2017

WOD
Metcon (Time)
For Time; 25 min cap

“A) 30-20-10
Synchro KB Swings @24/16kg & Cal Row (shared)

1 min Rest

B) 30-20-10
Synchro Pull Ups & Cal Row (shared)

1 Min Rest

C) 30-20-10
Synchro Burpees & Cal Row (shared)”


Tuesday OLY 14-11-2017 OLY

A: Front Squat + Jerk (3 x 2 + 1  @ 70% )
A: Clean Deadlift + Hang Clean (3 x 1 +1 @ 80% )
Clean Deadlift – pause  for 2″off the floor, at the knee and at the pockets

Wednesday 15-11-2017

WOD
Metcon (AMRAP – Reps)
4 min stations 1 min rest
1. Prowler Push
2. Rope Climb (scale to knotted)
3. Hex Bar Carry @ approx body weight
4. Bike
5. Tyre Flip + jump in and out (scale to jump/step on, in, on, out)
6. Man Makers @ 15/10kg’s
7. Rest

Thursday 16-11-2017

A: Ring Rows (4 x 5 )
5 sec hold at the top
Work false grip if able
B: Push-ups (4 x 5 )
5 sec hold just off the floor
B1 : Strict HSPU’s (4 x 5 )
Can scale to boxes if regular push ups are too easy
C: Strict Toes-To-Bar (4 x 5 )
If easy make them slower!
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs YGIG 7 min AMRAP
7 Pull Ups/5 CTB/ 2 Bar Muscle Ups
7 Box Jumps
7 V-sits

scale to tuck V-sits or sit ups

Thursday OLY 16-11-2017

A: Snatch Balance (3 x 3 @ 70% )
B: Snatch Deadlift + Hang Snatch (4 x 1 + 1 @ 80% )
Snatch deadlift – 2″ pause off the floor, at the knee and at the hip

Friday 17-11-2017

A: Push Press (4 x 3 @ 75% )
B: Single leg RDL (4 x 5 each leg )
WOD
Metcon (Time)
For time 15 min cap
“40 Wall Balls
15 Down Up
30 Wall Balls
15 Down Ups
20 Wall Balls
15 Down Ups
10 Wall Balls
15 Down Ups “

Saturday

18-11-2017
A: Power Clean (4 x 3 )
B: L-Sit (4 x 30s )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 10 Min AMRAP
15 Power Clean @ 60/40kg
15 Front Squat
15 TTB
All movements shared

 

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