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Programming 19/06/2017- 24/06/2017

By Sarah Cahill | In Uncategorized | on June 18, 2017

Monday

19-06-2017
A: Pull-ups (3 x 5 )
3 Rounds
5 strict pull ups
10 weighted passovers (1.25kg)

2 Rounds
Prone Lying shoulder press
10 Kip swings/Butterfly circles

2 Rounds
Pull Ups x max

B: Push Jerk (5 x  2)
WOD
Metcon (Time)
5 Rounds
9 Pull Ups,
7 Front Squats @60/40kg,
5 Jerks @ 60/40kg

 


 

Tuesday

20-06-2017
Warm-up
Warm Up – 3 Rounds:
Row 1 min V’s Inch Worms + Sit ups
A: Kettle Bell Swing (4 x 12 )
WOD
Metcon (AMRAP – Reps)
EMOM 24
8-12 TTB,
8 -12 Down Up Box Jump Over,
8-14 KB Swings @ 32/24kg
8-14 Cal Row

 

Wednesday

21-06-2017
A: Power Clean (4 x 5 )
increasing weight over 4 sets, all touch and go, work up to or above WOD weight
A: Handstand Push-ups (3 x 5-10)
Work from knees/feet on box if able. Practice with different heights of plates/ mats if doing HSPU’s, should be comfortably able to do 5+ at set height for WOD
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
15 Power Clean @65/42.5kg
9 HSPU’s

* on min 0, min 4 and min 8 run 200m

 


 

Thursday

22-06-2017
Warm-up
2 Rounds
50 Single skips
3 inch worms

2 Rounds
20 singles each leg
5 Groiners each side

2 Rounds
20-30 DU’s UB
10 Wall Squats

A: Deadlift (4 x 5 @70%)
B: Push Up Hold/Straigh Arm Plank (4 x 45s )
WOD
Metcon (Time)
7 Rounds
7 Deadlift @100/70kg,
14 Air Squat,
21 DU’s (UB)

12 min cap


 

Friday

23-06-2017
WOD
Metcon (AMRAP – Reps)
In pairs 4 min stations – 7 stations
1. Row 12/10 cal,
2. Bike 10/7 Cal,
3. Prowler (1-2lengths),
4. Alternating Wall Balls (every 30reps 5 Synchro Burpees),
5. Alternating  100m Sprints,
6. Sled Pull – legth of gym,
7. Tyre flip jump through alternate every 2

 

Saturday

24-06-2017
A: Pistols (4 x 5 each leg )
B: Dips (4 x 5 )
C: Turkish Get Up (4 x 2 each arm )
WOD
Metcon (Time)
For Time
100 DU’s,
50Air Squats,
40 Sit Ups,
30 Burpees,
20 Pull Ups,
10 Push Ups

 

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