• Opening Hours

    OPENING HOURSX

    MONDAY06:30 - 07:30, 17:30 - 20:30

    TUESDAY06:30 - 07:30, 17:30 - 19:30

    WEDNESDAY06:30 - 07:30, 17:30 - 20:30

    THURSDAYCLOSED

    FRIDAY06:30 - 07:30, 17:30 - 20:30

    SATURDAY10:30 - 12:30

    SUNDAYCLOSED

  • 085-731-7455

BLOG

Programming 21/01/19-26/01/19

By Sarah Cahill | In Wods | on January 20, 2019

DELOAD WEEK

MONDAY

21-01-2019
A: Front Squat (3 x 5 @ 60% )
B: Front Squat (3 x 3 @ 65% )
C: Bulgarian Split Squats (3 x 5 each leg )
D: V-Sits (3 x 10 )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 12 min AMRAP
“40 Wall Balls
40 Cal Bike “

 

TUESDAY

22-01-2019
A: RDL (4 x 6 @ 40-50% of DL )
B: Push-ups (4 x 10 )
B1: Strict HSPU’s (4 x 5-10)
WOD
Metcon (Time)
5 Rounds for time – 10 min cap
12 Russian KB Swings @ 24//16kg
10 Box Jump
8 Burpee

TUESDAY OLY

22-01-2019
A: Power Clean (5 x 2 + 2 @60-65% )
Pause Power Clean + Hang Power Clean
B: Strict Press (5 x 3 @ 65% )
C: Tabata Hollow Hold V’s Arch Hold (8 x 20s on 10s off)
20:10 alternate hollow hold to arch hold

WEDNESDAY

23-01-2019
WOD
Metcon (AMRAP – Reps)
“In Pairs 6 min on 1 min off x 4
A) 2 Round
20 Synchro Alt DB Snatches
20 Pull Ups
Then Max Cal Row

REST 1 Min

B) 2 Rounds
20 Synchro Goblet Squats @24/16kg
20 TTB
Then Max Cal Row

REST 1min

REPEAT x 1

A – Rest 1 min
B – Rest 1 min
A – Rest 1 min
B – Rest 1 min

THURSDAY

24-01-2019
A: Push Press (3 x 5 @60% )
A1: Push Press (4 x 3 @65%)
B: Strict Toes-To-Bar (4 x 5)
C: Handstand Hold (4 x 30s)
WOD
Metcon (AMRAP – Reps)
30s on 30s off x 12
HSPU/Push Up
DU’s
Bike”

THURSDAY OLY

24-01-2019
A: Power Snatch + OHS (5 x 2 + 2 @65% )
Pause at the knee on PS
B: Good Mornings (5 x 5 )
C: V-Sit Complex (3 x 1 )
5 Straight Leg
5 Single Leg
5 Tuck leg

FRIDAY

25-01-2019
A: Turkish Get Up (4 x 2 each side )
keep it light
B: Double KB Front Rack Lunges (4 x 5 each leg )
Reverse lunges
C: Side Plank (4 x 30s each side )
WOD
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 DB Push Press @15/10kgs
10 DB Lunges @15/10kgs
200m Run

SATURDAY

26-01-2019
WOD
Metcon (No Measure)
90s on 30s Rest
P1 Bike
P2 Prowler
P1 Bike
P2 Farmers Carry
P1 Bike
P2 Rope Climb
P1 Bike
P2 Bear Crawl
P1 Bike
P2 OH Plate Lunge
P1 Bike
P2 Battle Rope
P1 Bike
P2  DB Box Step Overs

No Comments to "Programming 21/01/19-26/01/19"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

COPYRIGHT ©RED IRON CROSSFIT 2014. ALL RIGHTS RESERVED.
DESIGNED WITH LOVE BY 7PX CONSULTING