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Programming 24/09/18-29/09/18

By Sarah Cahill | In Uncategorized, Wods | on September 23, 2018

Monday

24-09-2018
A: RDL (4 x 6 )
B: Single leg hop and hold (4 x 5 each leg )
Focus on the landing first.
Hold the landing for 2-3s
Then increase the distance of the jump
C: Double KB Front Rack Lunges (4 x 10 )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs Alt movements for 10 mins “Row 200/150m
15 KB Swings @ 24/16kg
10 Box Jumps “

Tuesday

25-09-2018
A: Strict Press + Push Press + Push Jerk (4 x 2 + 2 + 2 )
B: Pull-ups (4 x 5 )
WOD
Metcon (AMRAP – Rounds and Reps)
12 min AMRAP
5 Push Press @ 60/35kg
7 Pull Ups
9 Weighted Sit Ups @ 20/15kg

 

Tuesday OLY

25-09-2018
A: Clean (5 x 3 )
3 position –
high hang
low hang
full
45% x 1 set
50% x 1 set
55% x 1 set
60% x 1 set
65% x 1 set
70% x 5 sets

 

Wednesday

26-09-2018
WOD
Metcon (Time)
In Pairs 3 Rounds 30 min Cap
10 DU’s/200 Singles + 10 Burpees
80 Wall Balls
40 TTB
40 DB Push Press @ 22.5/15kg “

Thursday

27-09-2018
A: Push-ups (4 x 5 )
A1 : Strict HSPU’s (4 x 5 )
B: V-Sits (4 x 10 )
C: Shoulder Taps (4 x 30s )
WOD
Metcon (AMRAP – Reps)
EMOM 12
2 lengths bear crawl
10 Burpee Bar Touch
10-15 Weighted Sit Ups
Thursday OLY
27-09-2018
A: Snatch (5 x 3 )
3 Position Snatch
45% x 1 set
50% ”
55% ”
60% ”
65% ”
70% x 5 sets
Friday
28-09-2018
A: Paused Front Squat ( 4 x 5 )
B: Side Plank (4 x 30s each side )
WOD
Metcon (AMRAP – Rounds and Reps)
2 min on 1 min off x 3
10 Goblet Squats @ 24/16kg
8 Box Jumps
6 Down Ups “
Saturday

29-09-2018
A: Turkish Get Up (3 x 1 each arm )
B: Renegade Row (3 x 10 each arm)
C: Kettle Bell Swing (3 x 10 )
WOD
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
* EVERY 4 mins run 300m together
In Pairs Alternate Movements
10 KB Swings
10 DB Lunges
10 DB Thrusters
10 Alt DB Snatch
10 Sit Ups “
Saturday Filthy 150
29-09-2018
Skill
15 min skill practice
WOD
A: Metcon (Time)
In Teams of 4
“100 Power Cleans + Jerk
Every 20 reps every one run 200m “
B: Metcon (AMRAP – Reps)
In teams of 4
10 min Max Cal Row

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