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Programming 24/07/2017 – 29/07/2017

By Sarah Cahill | In Uncategorized, Wods | on July 23, 2017

Monday motivation…….Be more like Martin!! Huge congrats on winning Spirit of the Games at Waterford’s Irish Fitness Championships could’t be more deserving!

 

Monday

24-07-2017
A: Push Press (3 X 3 )
5 sets to Build up in 3’s to heavy set 75-80% then 3 sets at this then 5 sets of 3 to drop back
WOD
Metcon (Time)
6 Rounds for time
12 Alt DB Lunges @20/15’s ,
10 DB Push Press,
8 DB Down Ups

 


 

Tuesday

25-07-2017
A: Pull-ups (4 x 8 )
B: Wall Climb (4 x 1-3 )
C: Push-ups (4 x 8 )
deficit
WOD
Metcon (AMRAP – Reps)
Alt with Partner 10 mins –
Accumulate as many cals and reps as possible
Row + BurpeesScore is Cals + burpees combined
Change over whenever you choose

 


 

Wednesday

26-07-2017
WOD
Metcon (5 Rounds for reps)
4 min AMARP 1 min Rest x 5
1. Run 100m + 10 Thrusters @42.5/30kg
2. Run 100m + 10 TTB
3. Run 100m + 10 Box Jumps
4. Run 100m + 10 Weighted Sit Ups
5. Run 100m + 20 DU’s100m Run = 10 reps (10m = 1 rep)

 


 

Thursday

27-07-2017
A: Power Snatch (5 x 5 )
Build to heavy T&G 5 reps
B: Isabel (Time)
For Time:  30 Snatches, 135# / 95#

@60/42.5kg

 

Friday

28-07-2017
A: Single leg RDL (4 x 6 )
B: DB Step Up (4 x 6 each leg )
C: Goblet Squat (4 X 10)
TEMPO 5s down
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 mins
15 Wall Balls @10/8kg
12 KB Swings @ 32/24kg
9 HSPU/ Push ups

 


 

Saturday

29-07-2017
WOD
Metcon (Time)
“For Time: In Pairs 30 min cap
100-80-60-40-20 – Double-Unders
50-40-30-20-10  – Row Cal’s,
25-20-15-10-5 –  Burpee Box Jumps

 

 

 

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