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Programming 14/05/18-19/05/18

By Sarah Cahill | In Wods | on May 13, 2018

Monday

14-05-2018
WOD
Metcon (Time)
For Time (30 min time cap) “1 Round “”Helen””
400m Run
21 KB Swings
12 Pull Ups
1 Min Rest1 Round of “”Kelly””
400m Run
30 Box Jumps
30 Wall Balls
1 min Rest

x 2 ”

 


 

Tuesday

15-05-2018
A: Good Mornings (3 x 10 )
B: Double KB Front Rack Lunges (3 x 16 )
C: Strict Toes-To-Bar (3 x 5-10)
WOD
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
“12 KB Swings @ 24/16kg
14 Weighted Sit Up @20/15kg
200m KB Carry “

 


 

Tuesday OLY

15-05-2018
A: Clean + Front Squat + Jerk (8 x 1 + 1 + 1 @ 75% every 90s )
B: Clean Pull (3 x 3 (4s up + 4s down)

Wednesday

16-05-2018
A: Kip Practice (3 x 10 )
Starting the kip movement – Hollow to arch
B: Sumo Deadlift High Pull (3 x 10 )
Kettle Bell
C: Hollow Hold (3 x 30s )
WOD
Metcon (AMRAP – Reps)
45s on 15s off x 20″4-8 TTB
6-8 DB Snatch
Max DU’s ”

(rest on min 5,10 and 15)

Score is your DU’s

Thursday

17-05-2018
A: Turkish Get Up (3 x 1 each arm )
B: Box Jumps (3 x 5 )
C: Handstand Hold (3 x max )
Hanstand Hold/Shouler Taps/Handstand walk
WOD
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP In Pairs 1 working while partner holds SA plank, alt movements
“10 KB Thrusters @ 24/16’s
10 KB Step ups
10 KB Deadlifts “

Thursday OLY

17-05-2018
A: Snatch Deadlift + Hang Power Snatch + Hang Snatch (8 x 1 + 1 + 1 @70-75%)
B: Overhead Squat (3 x 3 )

Friday

18-05-2018
A: Bar Pull Downs (3 x 10 )
B: Arch to Hollow with PVC (3 x 20 )
C: Single leg RDL (3 x 5 each leg )
D: Cossack Squat (3 x 10 )
WOD
Metcon (AMRAP – Reps)
In Pairs alt 30s max reps  x 36
(6 Rounds each 18 mins total) “Row
Burpees Bar Touch
Pull Ups ”

i.e.
0-30s P1 – Row
30-60s P2 – Burpee Bar Touch
60-90s P1 – Pull Ups
90-120s P2 – Row
etc.

Saturday

19-05-2018
WOD
Metcon (4 Rounds for reps)
5 Min AMRAP + 5 min Rest
“A) 200m Run + 10 Box Jumps
B) 250/200m Row + 5 Burpee OTR
C) 15 Wall Balls + 30 DU’s
D) 20 Grasshoppers + 15 Sit Ups “

 

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