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Programming 22/04/19 – 27/04/19

By Sarah Cahill | In Uncategorized | on April 21, 2019

TUESDAY23-04-2019

A: Front Squat (2 x 5 )

A: Front Squat (2 x 3 )

A: Front Squat (2 x 1 )

WODMetcon (AMRAP – Rounds and Reps)

In Pairs 15 min AMRAP
20 Box Jumps
30 Wall Balls
50 DU’s “

TUESDAY OLY 23-04-2019

A: Muscle Snatch (4 x 3 @ 50% )

B: Overhead Squat (4 x 3 @ 75% )

C: Behind the neck Strict Press (3 x 5 )

D: Bent Over Row (3 x 10 )

WEDNESDAY 24-04-2019

WOD

“30s on 30s off x 3
Skipping
Down Ups
Sit Ups “

A: Strict Toes-To-Bar (4 x 5 )

B: Kip Swing (4 x 5 )

C: V-Sits (4 x 10)

WODMetcon (2 Rounds for reps)

In Pairs 8 min AMRAP ”
A)
400m Run (together)
20 Burpee Bar Touch (shared)

Rest 2 min

B)
400m Run (together)
20 TTB (shared)”

WEDNESDAY CF LITE 24-04-2019

WODMetcon (No Measure)

30s on 30s off x 4
Rowing
Step Ups
Lunges

“A: Dead Hang (Time)

B: Ring Rows (3 x 10)

C: Push-ups (3 x 5 ) 

D: Plank (3 x 30s)

WODMetcon (AMRAP – Rounds and Reps)

3 min on 1 min off x 3
“15/10 Cal Row
10 Goblet Squats
10 Down Ups “

THURSDAY 25-04-2019

A: Dips (3 x 5 )

B: Pull-ups (3 x 5 )

C: Kip Swing (3 x 5 )

D: Handstand Hold (3 x 30s)

WODMetcon (No Measure)

EMOM 12 
A) 5 Pull Ups/CTB/Muscle Ups + 5 Down Ups

B) 5 Push Up/HSPU + 30 DU’s “

THURSDAY OLY 25-04-2019

A: Muscle Clean & Press (4 x 3 + 1 )

B: Split Jerk (4 x 2 @70% )

FRIDAY 26-04-2019

A: Shoulder to Over Head (STOH) (4 x 5 )

B: Power Clean (4 x 5 )

WODGrace (Time)For Time: 
30 Clean and Jerks,

@ 135# / 95#60/42.5kg

SATURDAY 27-04-2019

A: Deadlift (4 x 10 )

B: Push-ups (4 x 10 )

WODMetcon (AMRAP – Reps)

In Pairs
1 min Max Reps – alt every min
1. Row
2. DB Snatch @22.5/15kg
3. Wall Balls @9/7kg
4. Burpee Box Jump
5. Bike “

SATURDAY COMP

A: Isabel (Time)

For Time:  30 Snatches, 135# / 95#

WODMetcon (Time)

In Pairs 
A)
3 Rounds each
P1 – 400m Run
P2 – DB Hold
* 5 Burpees for every time you drop the DBall

1 min Rest
B)
3 Rounds each
P1 15 Wall Balls @ 12/9kg
P2 Deadhang
* 5 Burpees for every time you dorp from the rig “

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