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Programming 19/11/18-24/11/18

By Sarah Cahill | In Wods | on November 18, 2018

Monday

19-11-2018
A: Back Squat (4 x 3 )
@75-80%
B: Wall Climb (4 x 2 )
WOD
Metcon (Time)
For time (10 min Cap)
“12-9-6
Thrusters @ 60/40kg
HSPU/Hand Release Push Up”

Reps for push ups =
18-15-12

 

Tuesday

20-11-2018
A: Single leg RDL (4 x 5 each leg )
B: Pull-ups (4 x 5 )
increase the tempo – i.e. make as slow as possible if able to do strcit without the bands
C: Kip Practice (4 x 5-10)
Starting the kip movement – Hollow to arch

use sponges between feet to keep legs tight
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs Alternate Movements x
16 mins
1 Rounds =
12/10 Cal Row
10 Pull Ups
8 Burpee Bar Touch “

 

Tuesday OLY

20-11-2018
A: Snatch Deadlift + Hang Snatch Pull + Hang Snatch (11 x 1 )
2 x 1 @ 65%
2 x 1 @ 70%
2 x 1 @ 75%
1 x 1 @ 80%
4  x 1 @ 70%
B: Tabata Hollow Hold V’s Arch Hold (8 x 20s on 10s off)
20:10 alternate hollow hold to arch hold
Wednesday

21-11-2018
A: Toes-To-Bar (1 x max )
10 min practice – then 1 max set of kipping TTB/Kipping knee raises
WOD
Metcon (AMRAP – Reps)
EMOM 8
Odd: 70% Of max reps TTB
Even: Burpees
WOD
Metcon (AMRAP – Reps)
“30s on 30s off x 10 (5 of each)
Wall Balls +
Double Unders ”

i.e
30s max reps Wall Balls
30s Rest
30s Max reps DUs
30s Rest
Thursday

22-11-2018
A: Strict Press (4 x 5 )
B: Grasshoppers (4 x 20 )
C: Ring Rows (4 x 10 )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 12 min AMRAP
20 DB Push Press @ 22.5/15kg
20 Box jump Overs
20 TTB
20 Alt DB Snatch
Thursday OLY
22-11-2018
A: Clean Deadlift + Below the Knee Hang Clean + Jerk (10 x 1 + 1 + 1 )
2 x 1 @ 65%
2 x 1 @ 70%
2 x 1 @ 75%
1 x 1 @ 80%
3 x 1 @ 70%
Friday

23-11-2018
A: Turkish Get Up (3 x 2 each arm)
B: Goblet Squat (3 x 10 @ 3-1-x-1 )
C: Side Plank (3 x 30s each side)
WOD
Metcon (AMRAP – Rounds and Reps)
2:30 min on 1 min off x 6
Each 2 min window Run 100m then AMRAP
6 Burpees
9 KB Swings @24/16kg
12 Sit Ups ”

Continue on your AMRAP each time after the 100m run
Saturday
24-11-2018
A: Hang Power Clean (4 x 3 )
B: Barbell Lunges (4 x 10 )
WOD
Metcon (Time)
10 min time cap
5 Rounds for Time
5 HPC @60/35kg
40 DU’s

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