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Programming 14/08/2017 – 19/08/2017

By Sarah Cahill | In Wods | on August 13, 2017
Monday
14-08-2017
A: Back Squat (5 x 3 )
All at 80%
B: Side Plank (Tabatta 20s on 10s off x 8 )
4 each side
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs AMRAP 10 mins
Row 300/250m,
8 Burpees,
10 Box Jumps

 


 

Tuesday 15-08-2017

WOD
Metcon (AMRAP – Reps)
30 min EMOM
Mins 1-4
10 Wall Balls @9/6kg & 10 Sit Ups
Rest mins 4-5
Mins 5-9
10 Med Ball Cleans & 5 Push Ups
Rest mins 9-10
Mins 10-14
10 KB Swings @24/16 & 20 DU’s
Rest mins 14-15
Mins 15-19
10 Wall Balls &10 Sit Ups
Rest mins 19-20
Mins 20-24
10 Med Ball Cleans & 5 Push Ups
Rest mins 24-25
Mins 25-29 10 KB Swings @24/16 & 20 DU’s
Mins 29-30 Rest

Wednesday 16-08-2017

Strength
A: Push Press (15 mins )
B: Pull-ups (15 mins )
2 Rounds
30 sec hang
10 banded pass overs2 Rounds
5 strict Pull Up/ negatives
20s banded pull down hold2 Rounds
5-10 kip swings
5-10 kipping pull ups

WOD
Metcon (3 Rounds for reps)

5 Min AMRAP
6 STOH @70/50kg and
6/3 Bar Muscle Ups1 min Rest

4 min AMRAP
8 STOH @ 60/42.5kg and
8 CTB

1 Min Rest

3 min AMRAP
10 STOH @ 50/35kg  and
10 Pull Ups

Each AMRAP scored separately

Thursday 17-08-2017

A: DB Step Up (3 x 8 each leg)
B: Handstand Hold (3 x 30s )
C: Dips (3 x 6 )
WOD
Metcon (Time)
5 Rounds for time
10 Plate GTOH,
10 Weighted sit ups,
10 Alt OH Lunges

Friday 18-08-2017

A: Power Clean (20 mins 5 x 5 )
B: Toes-To-Bar (10 mins )
2 Rounds
20s hang + 20s shrug
10 V-sits2 Round
5 Strict TTB
30s l-hang/tuck hang2 Rounds
5-10 Kip swings

2 Rounds
TTB

WOD
Metcon (Time)
For Time (12 min Cap)
“15-12-9 Power Clean @60/40kg, TTB and HSPU’s

Saturday 19-08-2017

Warm-up
Hip and Shoulder mobility
Wall Squats x 3 x 10

PVC Snach Balance x 3 x 5
PVC Snatch Pull x 3 x 5

A: Snatch (20 mins 5 x 3 )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 15 min AMRAP
Run 200m,
10 Power Snatch @42/5/30kg,
50 DU’s,
Run 200m,
10 Over Head Squats,
50 DU’s

Divide up the work anyway between the 2 only one person working at a time

 

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