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Programming 14/01/19-19/01/19

By Sarah Cahill | In Wods | on January 13, 2019

Monday

14-01-2019
A: Strict Press (4 x 5 @ 65% )
B: Pull-ups (4 x 5 )
C: Plank (4 x 1 min )
Staight arms
WOD
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
5 Single arm DB Push Press each side
10 Alt Snatches
10 Down Up Box Jump

Tuesday

15-01-2019
A: Double KB Front Rack Lunges (4 x 10 )
B: Russian Swing (4 x 10 )
C: Weighted squat hold (4 x 30s )
WOD
Metcon (AMRAP – Reps)
EMOM 12
Bike
Row
DU’s

Tuesday OLY

15-01-2019
A: Power Snatch (5 x 3 @ 70% )
B: Overhead Squat (5 x 3 @ 70% )
C: V-Sits (3 x 1 set )
5 double leg
5 single leg each side
5 tuck

Wednesday

16-01-2019
WOD
Metcon (AMRAP – Reps)
In Pairs 5 min on 1 min rest x 5 “5-10-15-20-25-30-35-40-45-…….
Row
TTB
Wall Balls
Plate GTOH
Box Jump

Round = Reps
5 = 25
10 = 75
15 = 150
20 = 250
25  = 375
30  = 525
35 = 700
40 = 900
45 = 1125
50 = 1375

Thursday

17-01-2019
A: Back Squat (4 x 5 )
@ 70%
B: Single leg lunge (4 x 10 each side )
C: Arch Hold (4 x 20s )
PVC across shoulders
WOD
Metcon (AMRAP – Rounds and Reps)
3 min on 1 min Off
200m Run
12 Alt DB Lunges
10 Burpees

Thursday OLY

17-01-2019
A: Power Clean (5 x 3 )
B: Split Jerk (5 x 2 )

Friday

18-01-2019
A: Wall Climb (4 x 2 )
B: Pistols (4 x 5 each leg )
C: Skipping (4 x 1min)
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs AMRAP 10
Max Cal on Bike

Saturday

19-01-2019
A: Push Press (3 x5 )
B: Box Jumps (3 x 5 )
Aim higher than usual WOD height
C: Push-ups (3 x 10 )
work on ring push ups to make harder
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 20 min AMRAP
“1km Row
40 Box Jump Overs
30 KB Swings
20 Pull Ups/Ring Rows
10 Sprawls Over the mat  “

 

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