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Programming 23/04/18-28/04/18

By Sarah Cahill | In Wods | on April 22, 2018

Monday

23-04-2018
Back Squat (1 x max @ 85% )
“1 x 5 @ 65%
1 x 3 @ 75%
1 x 1+ @ 85%
Back Squat (3 x 10 )
Then 3 x 10 @ 50-55% Rest 2 mins
Go on how it felt last week, if it was easy increase to 55% if not stay at 50% if it’s your first time stick to 50%
WOD
Metcon (AMRAP – Reps)
5 Rounds 45s on 1 min off
“In 45s
6 Burpee Box Jump Overs
Max DU’s
1 min rest ”

* if you’re not getting any DU’s/skips in reduce the number of burpees

 


 

Tuesday

24-04-2018
A: Horizontal Row (4 x 8 )
B: Push-ups (4 x 8 )
B1 : Strict HSPU’s (4 x 4 -8)
C: Strict Toes-To-Bar (4 x 8 )
WOD
Metcon (2 Rounds for reps)
Tabatta
A) TTB
B) Row

Score A) is reps of TTB and B) is Cal on Row

 


 

Tuesday OLY

24-04-2018
A: Snatch Pull + Hang Snatch (6 x 1 @ 75% )
B: Hang Snatch Pull (5 x 3 @ 85% )

Wednesday

25-04-2018
A: Push Press (3 x 5 @ 70% )
B: RDL (3 x 8 )
C: Walking Lunge (3 x 10 )
DB or Barbell walking lunges
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 16 min AMRAP
“50 Wall Balls @9/7kg
40 KB Swings @24/16kg
30 Weighted Sit Ups @20/15kg
20 Pull Ups/Jumping Pull Ups “

 


 

Thursday

26-04-2018
A: Wall Climb (4 X 2 )
B: Gymnastics Skill (4 x max )
1 set x max reps then 80% for the remaining 3 sets
C: Hollow Hold (4 x 30s )
WOD
Metcon (AMRAP – Rounds and Reps)
YGIG Alternate movements
10 min AMRAP
100m Run
6 Burpees
10 Plate GTOH @20/15kg

 


Thursday OLY

26-04-2018
A: Clean + Hang Clean + Jerk (6 x 1+1+1 )
every 90s 1 set at 75% x 6 sets
B: Clean Pull (5 x 3 @ 85% )
90s rest between sets

 


 

Friday

27-04-2018
A: Front Squat (4 x 3 @ 75-80% )
B: Pull-ups (4 x max )
1 max set then 3 sets at 80% of max
WOD
Metcon (Time)
 5 Rounds for time  (10 min time cap)
“8 DB Thrusters @ 22.5kg/15kgs
8 Box Jumps @30/24″

 


 

Saturday

Pairs WOD

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