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Programming 16/07/18-21/07/18

By Sarah Cahill | In Wods | on July 15, 2018
Monday
16-07-2018
A: DB Push Press (4 x 8 )
B: Wall Climb (4 x 2 )
C: Shoulder Taps (4 x 30s )
WOD
Metcon (AMRAP – Rounds and Reps)
YGIG x 10 mins Alt movements
“5 HSPU/ 8 Push Up
6 Box Jump @30/24″”
30 DU’s “

Tuesday
17-07-2018
A: Front Squat (4 x 5 )
Tempo @ 3-2-x-1
B: Pull-ups (4 x 5 )
Wide grip if able
WOD
Metcon (AMRAP – Reps)
2 min on 1 min off x 3
“5 Thrusters @ 52.5/35kg
5 Burpees over the bar
5 Pull Ups “

Tuesday OLY
17-07-2018
A: Barbell Complex (Clean and Jerk) (4 x 1 )
Clean Deadlift
High Pull
Clean Curl
Front Squat
Push Press
Split Jerk
B: Power Clean + Hang Power Clean + Jerk (5 x 1 @ 75% every 90s )

Wednesday
18-07-2018
A: Good Mornings (3 x 10 )
B: Pistols (3 x 6 each leg)
C: L-Sit (3 x 30s )
Tuck or singel leg hold if unable to hold L sit for 10s
WOD
Metcon (AMRAP – Rounds and Reps)
14 min AMRAP In Pairs  YGIG 1 Complete round
“Row 250/200m
Run 200m “

Thursday

19-07-2018
A: V-Sits (4 x 40s)
B: Strict Toes-To-Bar (4 x 40s )
C: Hollow Hold (4  x 40s )
WOD
Metcon (Time)
5 Rounds for Time
“8 TTB/12 Knee Raises
10 Down Up Bar Touch “

Thursday OLY
19-07-2018
A: Barbell Complex (Snatch) (4 x 1 )
Snatch Deadlift
High Pull
Snatch Curl
Muscle Snatch
OHS
Snatch Balance
B: Power Snatch (5 x 1+1 )
@ 75% every 90s

Friday

20-07-2018
A: Cluster (4 x 3 )
WOD
Metcon (AMRAP – Reps)
EMOM 12
10-15 Wall Balls @ 9/7kg
10-12 Weighted Sit Up x 20/15kg
10-16 DB Snatch @ 22.5/15kg

Saturday
21-07-2018
WOD
Metcon (4 Rounds for reps)
In Teams of 4 (30 mins total). Each team starts on a different AMRAP

A)  6 min AMRAP
100 Cal Bike
Then AMRAP Wall Balls

2 min Rest

B) 6 Min AMRAP
100 Bupree Box Jump Overs
Then AMRAP Cal Row

2 Min Rest

C) 6 min AMRAP
1.6km Run
Then AMRAP DU’s

2min Rest

D) 6 min AMRAP
30/24 Lengths Box Push
Then AMRAP Pull Ups “

 

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