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Programming 20/11/2017 – 25/11/2017

By Sarah Cahill | In Wods | on November 19, 2017

Monday 20-11-2017

A: Seated Press (4 x 3 )
Sat on bench/ boxes – regular military press.
B: Bent Over Row (4 x 10 each side )
C: Pull-ups (4 x 5 )
Strict
Make them weighted if able
WOD
Metcon (AMRAP – Rounds and Reps)
WOD 10 min AMRAP in pairs
Row 500m/400m,
20 Burpees

All work can be shared

Tuesday 21-11-2017

WOD
Metcon (Time)
25 min cap
“A) 30-20-10
Synchro Push Ups &
Cal Row (shared)
* HSPU’s 20-15-10 instead of Push Ups

1 min Rest

B) 30-20-10
Synchro Gotbel Squats @24/16kg  &
Cal Row (shared)

1 Min Rest

C) 30-20-10
Synchro sit ups &
Cal Row (shared)”


Tuesday OLY 21-11-2017

A: Snatch Deadlift & 3 Position Hang Snatch (3 x 1 @ 60% )
B: Overhead Squat (4 x 5 @ 70% )

Wednesday 22-11-2017

A: Renegade Row (4 x 10 )
B: Good Mornings (4 x 8 )
C: Knee Tuck Hold Dead Hang (4 x 20s )
D: Wall Climb (4 x 1 +30s hold )
WOD
Metcon (AMRAP – Reps)
12 mins EMOM
“A) 10-15 Russian KB Swings (AHAP)
B) 5-15 Strcit TTB
C) 8-10 Box Jumps (AHAP)”

Thursday 23-11-2017

A: Dips (3 x 5 )
B: Kip Practice (3 x 10 )
Starting the kip movement – Hollow to arch

on rings
C: Arch to hollow roll (3 x 1 length of mats )
as slow as possible move from arch to hollow, hands together shoulders lifted
D: Ab wheel (3 x 10 )
Skill
Metcon (No Measure)
Muscle Up/Pull Ups skill work – 10 -15 mins
“Strict Pull Ups:
A) 5 Strcit Pull ups with bands
B) Max Pull Up hold
C) 3 Negative Pull Ups

Kipping pull Ups:
A) Kip Swing x 5
B) 10 Banded pull down
C) Kipping pull ups from box
D) Supported kipping pull ups

Kipping CTB
A) Kip Swings x 5
B) Banded chest to bar pulls
C) Kipping CTB From box
D) Supported CTB

Bar Muscle Ups
A) Hips to bar kip swings x 5
B) Bar MU from box
C) Supported Bar MU

Ring MU
A) Kip swings on rings
B) Low ring transitions x 5
C) Supported Ring MU


Thursday OLY 23-11-2017

A: Clean Deadlift & 3 Position Hang Clean (3 x 1 @ 60% +)
B: Front Squat (4 x 5 @ 70% +)

Friday 24-11-2017

A: Hang Power Snatch (4 x 3 @ 75% )
WOD
A: Metcon (Time)
12 -9- 6
Hang Power Snatch @ 60/40kg + Burpee over the bar

Saturday 25-11-2017

WOD
Metcon (No Measure)
4 mins per station 1 min rest
1. Prowler
2. Rope Climbs
3. SA OH Walking lunge
4. Bike 20s
5. Burpee Tyre Flip Jump in jump out
6. Hex Bar 5 deadlift + 20s Hold
7. 100m Sprints “

 

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