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Programming 21/8/2017 – 26/08/2017

By Sarah Cahill | In Wods | on August 20, 2017

Monday 21-08-2017

A: Deadlift (5 x 3 @ 75-80% )
B: Hollow Hold (Tabatta 8 x 20s on 10s off )
WOD
Metcon (AMRAP – Rounds and Reps)
8 min AMRAP
200m Run,
10 Burpees

Tuesday 22-08-2017

A: Strict Press (3 x 3 @ 75-80% )
B: Pistols (3 x 5 each side )
Work from box
C: Turkish Get Up (3 x 2 each arm )
WOD
Metcon (Time)
4 Rounds for Time (12 min cap)
10 Renegade Row (with Push up),
10 DB Push Press,
10 DB Front Rack Lunges @ 15/10kg

Wednesday 23-08-2017
WOD
Metcon (AMRAP – Reps)
30 min AMRAP
“1-4 min
5 Pull Ups
10 Sit UpsMin 4-5 Rest

Min 5-9
10 Box Jumps
5 Push Ups

Rest min 9-10

Min 10-14
5 Burpees
10 Air Squats

Min 14-15 Rest

15-19 min
5 Pull Ups
10 Sit Ups

Min 19-20 Rest

Min 20-24
10 Box Jumps
5 Push Ups

Rest min 24-25

Min 25-29
5 Burpees
10 Air Squats
Min 29-30 Rest ”


Thursday 24-08-2017

A: Strict Toes-To-Bar (4 x 5-10 )
B: Handstand Push-ups (4 x 5-10 )
Strict
Min to 1 ab mat against the wall otherwise work from boxes
C: Chin Up (4 x 5-10)
WOD
Metcon (AMRAP – Reps)
30s on 30s off x 15 mins
TTB,
KB Swings,
Down Up Broad jumps

Friday 25-08-2017
A: Power Clean (5  x 5 )
WOD
Metcon (AMRAP – Rounds and Reps)
4 mins on 1 min off x 3
10 Power Cleans @42.5/30kg,
8 Thrusters,
6 Burpees Over the bar(continue where you left off)


Saturday 26-08-2017

WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs Alternate Movements 20 min AMRAP
Row 250/200m,
10 Alt DB Snatch,
10 Alt OH Single arm Lunge,
10 Wall Balls,
10 Push ups

 

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