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Programming 22/01/2018-27/01/2018

By Sarah Cahill | In Wods | on January 21, 2018

Monday 22-01-2018

A: Back Squat (4 x 5 )
B: Broad Jump (4 x 5 )
C: L-Sit (4 x 30s )
WOD
Metcon (AMRAP – Rounds and Reps)
3 min on 1 min off x 3
“50 DU buy in
Then AMRAP
5 Burpee
10 Alt DB Snatch @ 15/20kg
15 Sit Ups ”
* continue where you left off

Tuesday 23-01-2018

A: Push Press (4 x 5 )
B: Ring Rows (4 x 10)
C: Plank + Push Up (4 x 1min )
Start in plank in elbows, every 10s switch to push up position, if able do 1 push up then back to plank on elbows
WOD
Metcon (Time)
In Pairs  4 Rounds Each
“5 Man Makers V’s
Cal Row “

Tuesday OLY 23-01-2018

A: Snatch Pull (4 x 3 @ 80% )
B: Snatch Balance (4 x 3 @ 75% )

Wednesday 24-01-2018

A: Deadlift (4 x 3 )
Touch and go
B: Push-ups (4 x 10)
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 15 min AMRAP
P1: 15 Wall Balls @9/7kg  (P2 Holds SAP)
10 Synchro Down Ups
P2 15 Box Jumps @ 24/20″ (P1 Holds SAP)
10 Synchro Down Ups

Next Round alternate P2 does Wall balls and P1 box jumps “


Thursday 25-01-2018

A: Pull-ups (4 x 6 )
B: Wall Climb (4 x 3 )
C: V-Sits (4 x 10 )
WOD
Metcon (AMRAP – Reps)
30s on 30s off x 12
“Shoot Throughs
TTB
Grasshoppers “

Thursday OLY 25-01-2018

A: Clean Pull (4 x 3 @90% )
B: Front Squat + Jerk (4 x 2+1)

Friday 26-01-2018

A: Hang Power Clean (5 x 3 )
B: Deadhang (4 x 1 min)
WOD
Metcon (AMRAP – Rounds and Reps)
YGIG 12 min AMRAP Partner rests while you do 1 round
“5 Hang Power Clean
5 Front Squats
5 Push Press “

Saturday 27-01-2018

A: KB Swing (4 x 12 )
B: Kip Practice (4 x 10 )
Starting the kip movement – Hollow to arch
C: Dips (4 x 6 )
WOD
Metcon (Time)
For Time
“800m Run
Then
3 Rounds
10 Med Ball Cleans
10 Med Ball Get Ups
Then
800m Run “

 

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