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Programming 18/12/2017 – 23/12/2017

By Sarah Cahill | In Wods | on December 17, 2017

Monday 18-12-2017

A: Barbell Lunges (4 x 6 each leg )
B: Pistols (4 x 5 each leg )
C: Hollow to tuck V-Sit (4 x 40s )
Start in hollow hold 5s
Tuck to tuck sit hold for 5s
WOD
Metcon (AMRAP – Rounds and Reps)
YGIG 12 mins partner holds straight arm plank while partner does 1 round “10 Goblet Squats
10 Burpees

Tuesday 19-12-2017

A: Chin Up (3 x 6 )
B: Handstand Hold (3 x max )
C: Kip Practice (3 x 5-10 )
Starting the kip movement – Hollow to arch
D: Ab wheel (3 x 10 )
WOD
Metcon (No Measure)
EMOM 12
1. Ring Row/Pull Up/Bar Muscle Up
2. Double Unders
3. HSPU/Push Up”

Tuesday OLY 19-12-2017

A: Snatch Pull + Hang Snatch + OHS (5 x 1 + 1 + 1 )
B: Box Jumps (5 x 5 )

Wednesday 20-12-2017

A: Deadlift (4 x 3 )
B: Dips (4 x 5 )
WOD
Metcon (AMRAP – Reps)
4 Rounds for reps (Cal + wall balls)
A) 1 min Row
1 min Rest
B) 1 Min Wall Balls
1 min rest “

Thursday 21-12-2017

A: Renegade Row (4 x 10)
B: Pull-ups (4 x 6 )
C: Single leg RDL (4 x 5 each leg)
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 20 min AMRAP
“20 DB Thrusters
20 Weighted Sit Ups
20 Single Arm DB Lunge
20 Dowm Ups ”

Share reps as you like

Thursday OLY  21-12-2017

A: Clean Pull + Hang Clean + Front Squat (4 x 1+1+1)
B: Push Press (3 x 3 )
C: Bent Over Row (3 x 10 )

Friday 22-12-2017

A: Toes-To-Bar (3 x 5 )
B: KB Swing (3 x 10 )
C: Lateral Lunge (Coasack Squat) (3 x 5 each side )
WOD
Metcon (AMRAP – Reps)
“in Pair 4 Rounds each
1 person completes 1 round then swap over ”
“In 2:30 window:
250/200m Row
AMRAP
5 TTB
5 Box Jumps”

Saturday 23-12-2017

WOD
12 days of Christmas
1. Clean
2. HSPU’s/Push Press
3. Front Squats
4. Deadlifts
5. Pull Ups
6. Box Jumps
7. Burpees
8. TTB’s
9. Wall Balls
10. KB Swings
11. Push Ups
12. Thrusters

40 min cap
If you’re not sure how it works listen to the song but replace the partridge with 1 clean, the turtle doves with 2 Hspu’s, the french hens with front squats and you’ll get it!
 https://www.youtube.com/watch?v=oyEyMjdD2uk

 

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