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Programming 18/06/18- 23/06/18

By Sarah Cahill | In Wods | on June 17, 2018
18-06-2018
Deadlift (4 x 5 )
” Deadlift
1 x 5 @ 50%
1 x 5 @ 55%
1 x 5 @ 60%
1 x 5 @ 65% “
WOD
Metcon (Time)
In Pairs YGIG Complete 1 round then swap x 6 rounds each “Row 200/180m
5 Burpees over the Rower
10 KB Swings @ 24/16kg

 

Tuesday

19-06-2018
A: Kip Practice (3 x 5 )
Starting the kip movement – Hollow to arch
B: Bear Crawl (3 x 1 length )
C: Wall Climb (3 x 1 )
WOD
Metcon (AMRAP – Reps)
6 Rounds (20 mins)
“20s Pull Ups/Muscle Ups
20s Rest
20s Box Jumps
20s Rest
20s TTB
20s Rest
20s Burpees
20s Rest
20s HSPU/Push Ups
20s Rest
20s DU’s
20s Rest “

Tuesday OLY

19-06-2018
A: Snatch (5 x 2 @ 75-85% )
B: Snatch Pull (4 x 3 @ 90-100% )

Wednesday

0-06-2018
A: Front Squat (3 x 5 )
65-70%
WOD
Metcon (4 Rounds for reps)
2 Rounds (24 mins in total)
“A) AMRAP 4 mins
8 DB Thrusters
8 Box Jumps
8 Down Ups
Rest 2 mins
B) AMRAP 4
Row 14/10 Cal
10 Lunges (with Wall Ball) @9/7kg
10 Wall Balls @9/7kg
2 min Rest “

Thursday

21-06-2018
A: Pull-ups (3 x 5 )
Aim to chest to bar, add 2s hold at the top if able
B: Push-ups (3 x 10 )
B1 : Handstand Push-ups (3 x 5 )
Strict
C: Front Rack Lunge (3 x 10 )
WOD
Metcon (AMRAP – Reps)
“1/2 Nicole
10 mins for Max Reps ”
“Run 200m
Max Pull Ups/Ring Rows
* As soon as you drop off the bar/rings go for another 200m run”

Score is your total number of pull ups/ring rows

Thursday OLY

21-06-2018
A: Clean and Jerk (5 x 2 )
75-85%
B: Clean Pull (4 x 3 )
90-100%

Friday
22-06-2018
A: Dips (3 x 5-10 )
on rings or boxes -if able to do 10 reps increase difficulty. I.e. add a tempo or hold at the bottom of each rep
B: KB Swing (3 x 12 )
C: DB Push Press (3 x 8)
WOD
Metcon (AMRAP – Rounds and Reps)
3 min on 1 min off x 4
“40 DU’s
10 DB step overs @ 20/12.5kg
10 Alt Snatch

DU’s (should take no longer than 60s if it is reduce the reps. Continue where you left off

Saturday

23-06-2018
WOD
Metcon (4 Rounds for reps)
“4 Rounds
1 min Wall Ball  @9/7kg
1 min Rest
1 min Double Unders
1 min Rest
1 min Burpee Box Jump
1 min Rest
1 min Row
1 min Rest ”

Score
1) Total Wall Balls
2) Total DU’s
3) Total BBJ
4) Total Cal Row

 

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