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Programming 20/08/18- 25/08/18

By Sarah Cahill | In Wods | on August 19, 2018

Monday 

20-08-2018
A: Power Clean (4 x 5 )
T&G reps
WOD
Metcon (3 Rounds for reps)
4 mins on 1 min off
“A)  5 Power Clean + 5 Burpees
B) 10 Box Jumps + 5 Power Clean + 5 Burpees
C) 20 DU’s + 10 Box Jumps + 5 Power Clean + 5 Burpees”

* weight 50% of max power clean or 70% of 5RM T&G

Tuesday 

21-08-2018
A: Double KB Front Rack Lunges (3 x 10 )
B: KB Swing (3 x 10 )
C: Wall Facing Wall Climb (3 x 30s )
WOD
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 DB Snatch @ 22.5/15kg
10 DB Step Ups
200m Run

Tuesday OLY 

21-08-2018
A: Barbell Complex (Snatch) (5 x 1 )
Snatch DL
High Pull
Snatch Curl
BTN Press
OHS
Zots Press
B: Snatch Pull + Hang Snatch (5 x 2 + 1 )

Wednesday 

22-08-2018
A: Deadlift (4 x 5)
B: Bent Over Row (4 x 10 )
WOD
Metcon (Time)
For Time (10 Min Cap)
“10 Deadlift @ 85/60kg
10 Burpees over the bar
10 Deadlit
8 Burpees over the bar
10 Deadlit
6 Burpees over the bar
10 Deadlit
4 Burpees over the bar
10 Deadlit
2 Burpees over the bar “

Thursday 

23-08-2018
Metcon (AMRAP – Reps)
“Every min for 10 mins
Pull Ups x 50% of Max + 10 V-sits “
Metcon (AMRAP – Reps)
Every min for 10 mins Push Up/HSPU x 50% of Max + 40 skips/20DUs
Metcon (No Measure)
Tabatta Hollow + Arch

Thursday OLY 

23-08-2018
A: Barbell Complex (Clean and Jerk) (5  x 1 )
Clean DL
High Pull
Clean Curl
Front Squat
Push Press
Jerk
B: Clean Pull + Hang Clean + Jerk (5 x 1 + 1 + 1 )

Friday

24-08-2018
A: Front Squat (4 x 5 )
Speed Squats @ 50%
B: Kip Practice (4 x 5-10)
Starting the kip movement – Hollow to arch
WOD
Metcon (AMRAP – Reps)
18 min EMOM
“15 Wall Balls @9/7kg
15 TTB
15 Box Jumps @24/20 “
Saturday 
Team WOD

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