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Programming 15/04/19- 20/04/19

By Sarah Cahill | In Wods | on April 14, 2019

MONDAY 

15-04-2019
A: Push Press (2 x 5 )
A: Push Press (2 x 3 )
A: Push Press (2 x 1 )
B: Chin Up (4 x 5 )
C: Goblet Squat (4 x 15 )
WOD
Metcon (Time)
DB FRAN 10 min Cap
“21-15-9
DB Thurusters @ 22.5/15kg
Pull Ups “

TUESDAY 

16-04-2019
A: RDL (4 x 6 )
B: Double KB Front Rack Lunges (4 x 10 )
C: TABATTA Hollow Hold + Push Ups (8 x 20s on 10s off )
WOD
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
200m Run
10 Burpee Bar Touch
10 Box Jumps “

TUESDAY OLY

16-04-2019
A: Power Clean & Jerk (5 x 2 + 1 )
B: Front Squat (3 x 3 )

WEDNESDAY 

17-04-2019
A: Back Squat (2 x 5  60-70% ,)
A: Back Squat (2 x 3 @ 70-75%)
A: Back Squat (2 x 1 @ 90% +)
WOD
Metcon (3 Rounds for reps)
TABATTA
A) Row
1 min Rest

B) Bike
1 min Rest

C) DU’s
1 min Rest “

18-04-2019
A: Power Snatch (5 x 2 )
B: Overhead Squat (3 x 3 )
WEDNESDAY CF LITE 
17-04-2019
WOD
Metcon (AMRAP – Reps)
“30s on 30s off x 4
Skipping
Mountain Climbs
Sit Ups “
Metcon (No Measure)
“3 Rounds
10 Super Man
20 Shoulder Taps
1 length Bear Crawl “
Metcon (AMRAP – Rounds and Reps)
in Pairs YGIG Alt Movements – 10 Mins
100m Run
10 Squats
10 Box Jumps
5 Cal Bike
5 Burpees “

THURSDAY 

18-04-2019
A: Handstand Hold (3 x 1 min )
B: Dips (3 x 5 )
C: Strict Toes-To-Bar (3 x 5 )

THURSDAY OLY 

18-04-2019
A: Power Snatch (5 x 2 )
B: Overhead Squat (3 x 3 )
FRIDAY 
19-04-2019
A: 3 Position Clean (5 x 1 + 1 + 1 )
WOD
Metcon (Time)
In Pairs YGIG 15 min cap
“2-4-6-8-10-12
Hang Clean @ 60/40kg
10/8 Cal Bike “
 SATURDAY 
20-04-2019
WOD
Metcon (No Measure)
In Pairs 90s on 30s off
1. Bike
1. Tyre Flips
2. Bike
2. Burpee Box Jumps
3. Bike
3. Battle Ropes
4. Bike
4. Rope Climbs
5. Bike
5. Prowler
6. Bike
6. D-Ball Over the Shoulder
7. Bike
7. Farmers Carry”

 

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