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Programming 15/10/18-20/10/18

By Sarah Cahill | In Uncategorized, Wods | on October 14, 2018

Monday

15-10-2018
A: RDL (4 x 10 )
With KB
Straight leg deadlift if able
B: DB Push Press (4 x 5 )
C: Hollow Hold (4 x 30s )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs Alt Movements – 10 Rounds or 12 min AMRAP
“10 Deadlift @ 80/60kg
12/10 Cal Row
6 HSPU/12 Push Ups “
Tuesday

16-10-2018
A: Pull-ups (4  x 5 )
B: Double-Unders (4 x 1 min)
C: Kip Practice (4 x 5 )
Starting the kip movement – Hollow to arch
WOD
Metcon (AMRAP – Reps)
30s on 30s off x 4
“Pull Ups
Burpee to Plate
OH Plate Lunge “
Tuesday OLY
16-10-2018
A: Snatch Balance (5 x 2 )
B: Snatch Grip Deadlift (5 x 2 )
Wednesday
17-10-2018
A: Back Squat (Every 90s x 5 reps x  10 rounds)
WOD
Metcon (3 Rounds for time)
Every 2:30 x 3 rounds each 500m Row
Thursday

18-10-2018
A: Muscle-ups (3 x 5 )
B: Handstand Hold (3 x 30s )
B1 : Handstand Push-ups (3  x 5 -10)
C: V-Sits (3 x 10)
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 12 min AMRAP
“1 Ring MU/2 Bar MU/6 CTB/8 Pull Ups
20 Box Jump Overs
20 Weighted Sit Ups
60 DUs”
Thursday OLY
18-10-2018
A: High-Hang Clean (5 x 2 )
B: Split Jerk (5 x 2 )
B1 : Push Jerk (5 x 2 )
Friday

19-10-2018
A: Turkish Get Up (3 x 1 each arm)
B: DB snatch (3 x 5 each arm)
C: Box Jumps (3 x 5 )
WOD
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP
10 KB Swings
10 Alt KB Lunges
10 DB Snatch
10 DB Thrusters
300m Run “
Saturday – Filthy 150

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