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”
No Comments to "Programming 15/04/19- 20/04/19"