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Programming 17/12/18-22/12/18

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

Monday 

17-12-2018
A: Back Squat (1 x 3RM )
WOD
Metcon (AMRAP – Reps)
1 Min Max Cal Bike

Tuesday 

18-12-2018
A: Ring Rows (3 x 10)
A1: Muscle-ups (3 x 1-3)
Strict Ring
B: Handstand Hold (3 x 1min )
B1: Handstand Walk (3 x 1 min)
C: Deadhang (3 x 1 min)
WOD
Metcon (AMRAP – Reps)
30s on 30s off x 8
“Push Up/HSPU
DU’s”
Tuesday OLY 
18-12-2018
A: Snatch (1x 1 )
A1 : Snatch Deadlift + Hang Power Snatch + Hang Snatch (5 x 1 + 1 + 1 )
Wednesday
19-12-2018
A: Strict Toes-To-Bar (3 x 5-10)
B: Walking Lunge (3 x 10)
DB or Barbell walking lunges
C: Side Plank (3 x 30s each side )
WOD
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP In Pairs Alternate Movements
“12 Russian KB Swings @32/24kg
10 Down Ups
8 TTB “

Thursday 

20-12-2018
A: Thruster (4 x 5 )
DB or Barbell
B: Pull-ups (4 x 5 )
WOD
Metcon (AMRAP – Reps)
3 min on 1 min Rest x 4
“A)
2 Rounds
5 Pull Ups
5 Burpee Bar Touch
Then Max Cal Row
B)
2 Rounds
5 Burpee Box Jumps
5 DB Thrusters
Then Max Cal Bike

Thursday OLY 

20-12-2018
A: Clean and Jerk (1 x 1 )
A1 : Hang Clean and Jerk (5 x 1 + 1 )

Friday

21-12-2018
A: Med Ball Clean (4 x 10 )
B: Sumo Deadlift High Pull (4 x 5 )
C: Hollow Hold (4 x 20s )
hollow rocks if able
WOD
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 Med Ball Clean to Wall Ball
10 Alt DB Power Snatch
10 Single Arm OH Lunge “

Saturday – 12 Days of Christmas WOD

22-12-2018
WOD
Metcon (Time)
12 Days of Christmas WOD (2018)
1 Thruster
2 Push Ups/HSPU
3 CTB Pull Ups/Pull Ups
4 Burpees Over the Bar
5 Toes to Bar/Knee to chest
6 Push Press
7 Box Jumps
8 Front Squats
9 Deadlifts
10 DB Snatch
11 Weighted Sit Ups
12 KB Swings

 

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