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Programming 16/04/2018 – 21/04/2018

By Sarah Cahill | In Wods | on April 15, 2018

Monday

16-04-2018
WOD
Metcon (Time)
For time :
A) 3 Rounds
50 DU’s
25 Wall Balls @9/7kg
Rest 2 mins

B) 3 Rounds
15 Box Jumps @ 24/20″
15 Pull Ups/ Jumping Pull Ups
Rest 2 mins

C) 3 Rounds
20 Single Arm DB Hang Clean and Jerk (in sets of 5) @ 22.5/15kg
10 Burpees “


Tuesday

17-04-2018
A: Deadlift (3 x 5 )
1 x 5 @ 60%,
1 x 5 @ 65%
1 x 5 @ 70%
B: Deadlift (3 x 10 )
Every 2 mins
3 x 10 @ 50%
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 12 min AMRAP
“Row 40/30 Cal
400m Med Ball Carry (in 100m runs)
40 Down Ups ”

All reps shared

 


 

Tuesday OLY 
17-04-2018
Below The Knee Hang Clean + Front Squat + Jerk (5 x 1 )
“2 x 1 @ 50%
2 x 1 @ 55%
2 x 1 @ 60%
2 x 1 @ 65%
Every 2 mins x 5
1 @ 70%-75%  “
B: Walking Lunge (3 x 20 )
DB or Barbell walking lunges

Wednesday

18-04-2018
Back Squat (3 x 10 )
1 x 5 @ 60%
1 x 5 @ 65%
1 x 5 @ 70%
Every 2 mins 3 x 10 @ 50% “
WOD
Metcon (3 Rounds for time)
3 x
300/250m Row

Thursday

19-04-2018
Skill
10 mins practice
WOD
Metcon (AMRAP – Reps)
5 min AMRAP

5 min AMRAP of your skill
WOD
Metcon (AMRAP – Rounds and Reps)
“10 min AMRAP
12 ALT DB Snatch @ 22.5/15kg
12 Alt OH DB Lunges (6 each side)
12 Sit Ups “

Thursday OLY

19-04-2018
Below The Knee Hang Snatch + OHS (5 x 1 )
“2 x 1 @ 50%
2 x 1 @ 55%
2 x 1 @ 60%
2 x 1 @ 65%
Every 2 mins x 5 1 @ 70%-75%  “
B: Behind the neck Push Press (3 x 5 )
Jerk Grip Push Press From Behind the neck
C: Overhead Squat (3 x 10 )
Bands

Friday

20-04-2018
A: Push Jerk (3 x 10 )
light – working on efficiency
B: Hang Power Clean (3 x 10 )
Light to moderate weight
WOD
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP DT
“12 Deadlift
9 Hang Power Clean
6 STOH “

 


Saturday

21-04-2018
WOD
Metcon (No Measure)
“4 mins per station 1 min rest
1. Bike (20s on)
2. Battle Ropes (20s on)
3. Rope Climbs (alt each rep)
4. Prowler (alt every1-2 reps)
5. DB Walking Lunge (alt every length)
6. Burpee Tyre Flip (alt every 4 reps)
7. 100m Sprint “

 

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