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Programming 18/02/19 – 23/02/19

By Sarah Cahill | In Wods | on February 17, 2019

MONDAY

18-02-2019
A: Push Press (4 x 5 )
75%
B: Pull-ups (4 x 5 )
Ring Row
Banded Pull Up
Strict Pull Up
Strict CTB
Ring Muscle Up
WOD
Helen (Time)
3 Rounds for time:
400m Run
21 KB Swings @ 24/16kg
12 Pull Ups

 

TUESDAY

19-02-2019
A: Deadlift (5 x 2 )
@80%
B: Push-ups (5 x 5-10 )
Push Up from Box
Push up from Floor
Deficit Push Up
HSPU from Box
HSPU at wall
Deficit HSPU
WOD
Metcon (Time)
5 Rounds for time (12 min Cap)
16 Alt DB Snatch @22.5/15kg
8 Burpee Box Jump @24/20″

 

TUESDAY OLY

19-02-2019
A: Power Clean, Clean + Jerk (5 x 3 )
T&G
B: Bulgarian Split Squat (5 x 10 each side )
WOD
Metcon (Weight)
EMOM 5
3 Power Clean & Jerk
3 Burpees over the bar

WEDNESDAY

20-02-2019
A: Front Squat (4 x 3 @75-80% )
WOD
Metcon (AMRAP – Rounds and Reps)
“In Pairs 20 Min AMRAP
20/15 Cal Row
40 Wall Balls
20 TTB
40 Box Jumps “

THURSDAY

21-02-2019
A: Reverse DB lunges (4 x 20)
Double KB Front Rack
B: Strict Press (4 x 8 @ 65%)
C: Plank to Push Up (4 x 1 min )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 10 min AMRAP
4-8-12-16-20-24-28
DB Thrusters
Bike Cal
THURSDAY OLY
21-02-2019
A: Power Snatch (5 x 3 )
T&G
B: Overhead Squat (5 x 3 with pause )
WOD
Metcon (Weight)
EMOM 6
3 Snatch Pull + 3 Hang Power Snatch
FRIDAY
22-02-2019
A: Bent Over Row (4 x 10 each side )
B: Wall Climb (4 x 2)
C: Goblet Squat (4 x 20 )
with DB
WOD
Metcon (AMRAP – Reps)
30s on 30s off x 12
DU’s
HSPU/Push Up
Wall Balls “
SATURDAY
OPEN 19.1

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