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Programming 25/02/2019-02/03/2019

By Sarah Cahill | In Wods | on February 24, 2019

MONDAY

25-02-2019
Back Squat (4 x 5  @ 50-60% )
B: Dummbell lunges (4 x 10 )

Forwards

Alt legs
C: Deadhang (4 x 1 min )
Hold at top of pull up to make it harder
WOD
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP ”
10 Goblet Squats @ 20/12.5kg
10 Alt DB Snatch @ 20/12.5kg
10 Burpees over the DB “

 

TUESDAY

26-02-2019
A: Strict Press + Push Press + Push Jerk (4 x 2+2+2)
B: Strict Toes-To-Bar (4 x 5 )
WOD
Metcon (AMRAP – Rounds and Reps)
3 min on 1 min off x 4
10 DB Clean & Jerk (5 each arm) @ 20/12.5kg
8 TTB
10 Box Jump Overs “

TUESDAY OLY

26-02-2019
A: Snatch + OHS (5 x 1+3 )
WOD
Metcon (Weight)
EMOM 6
3 Snatch + 10 Air Squats

 

WEDNESDAY

27-02-2019
A: Pull-ups (4 x max )
Kipping or butterfly if able – strict banded if unable to do kipping
B: Thruster (4 x max (in 1 min) )
@ 42.5kg/30kg Rx
WOD
Metcon (AMRAP – Reps)
4 Rounds
1 min on 30s off
Wall Balls
DUs
Rowing
THURSDAY
28-02-2019
A: Deadlift (4 x 10 @40-50% )
B: Kipping HSPU (4 x 5-10)
WOD
Metcon (Time)
In Pairs 15 min Cap
6 Rounds
30 KB Swings  @ 24/16kg
30/20 Cal Bike
THURSDAY OLY
28-02-2019
A: Clean (5 x 3 )
WOD
Metcon (Weight)
EMOM 6
3 Clean +  6 Box Jumps
FRIDAY
19.2
SATURDAY
19.2

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