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Programming 17/09/18-22/09/18

By Sarah Cahill | In Wods | on September 16, 2018

Monday

17-09-2018
A: Front Squat (4 x 5 @ 70% )
B: Sumo Deadlift High Pull (4 x 10 )
C: Hollow Hold (4 x 30s )
WOD
Metcon (AMRAP – Reps)
90s on 90s off x 4
Row 16/12 Cal + 10 Goblet Squats

Tuesday

18-09-2018
A: Pull-ups (4 x 5 )
B: Push-ups (4 x 5 )
B1 : Handstand Push-ups (4 x 5 )
C: Box Jumps (4 x 5 )
WOD
Metcon (AMRAP – Reps)
1 min on 30s off x 2 Rounds
Box Jump Overs
Burpee Bar Touch
Pull Ups
Sit Ups
Tuesday OLY

18-09-2018
A: Snatch + OHS (5 x 1 + 2 @ 75-80% )

Wednesday

19-09-2018
A: Deadlift (4 x 5 )
Reset at the floor each rep
B: Reverse Lunges (4 x 5 each leg )
Barbell in back rack
WOD
Metcon (AMRAP – Reps)
EMOM 10
“12-16 Wall Balls
8-16 Cal Row “

Thursday

20-09-2018
A: Strict Toes-To-Bar (4 x 5 )
B: Muscle-ups (4 x 1-3)
C: Hollow hold + Superman Hold (4 x 20s each side )
WOD
Metcon (Time)
In Pairs 6 rounds 12 min cap
“10 Down Ups
10 TTB/20 Knee Raises
40 DUs /80 Singles +5 burpees”

Thursday OLY

20-09-2018
A: Clean + Front Squat + Jerk (5 x 1 + 1 + 1 )
@75-80%

Friday

21-09-2018
A: Thruster (4 x 5 )
B: Russian Twist (4 x 20)
start in hollow position take a weight (DB, med ball, plate) from one side to the other
WOD
Metcon (Time)
5 Rounds for time – 12 min cap “10 DB Thrusters @ 22/15kg
10 DB Lunges
100m Run “

Saturday

22-09-2018
WOD
Metcon (AMRAP – Reps)
4 min per station 1 min rest – working in pairs
A) Assault Bike
B) Tyre Flips
C) Object Carry
D) Rower
E) Rope Climbs
F) Prowler
G) Farmers Carry “
Filthy 150 Team Training
22-09-2018
WOD
Metcon (5 Rounds for reps)
In Piars “5 min AMRAP + 2  min rest

A) 20 Power Cleans + 5 Rope Climbs

B) 20 Push Press + 20 Pull Ups

C) 20 Front Squats + 20 TTB

D) 40/30 Cal Row + 10 Burpees Over the Rower

E) 40/30 Cal Bike + 40 DU’s

F) 200m Run + 20 Box Jumps “

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