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Programming 25/03/19-30/03/19

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

MONDAY

25-03-2019
A: Push Press (4 x 5 )
B: Pull-ups (4 x 5+)
strict
B1: Muscle-ups (4 x 1-5 )
Strict Ring MU
C: Plank to Push Up (4 x 1 min )
10s plank hold – move to push up hold 10s, keep repeating for 1 min
WOD
Metcon (AMRAP – Rounds and Reps)
3 min on 1 min off x 3
2 Ring MU/6 CTB/ 10 Pull Ups
6 Burpees to the Plate
10 Plate GTOH @ 20/15KG

continue where you left off

 

TUESDAY

26-03-2019
A: RDL (4 x 6 )
B: Pistols (4 x 5 each leg )
C: Box Jumps (4 x 5 )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pair 12 min AMRAP
“30/20 Cal Bike
30 Wall Balls
30 Box Jump Overs “
TUESDAY OLY
26-03-2019
A: Power Snatch + OHS (5 x 2 + 2 )
B: Snatch Grip Deadlift (5 x 3 )
WEDNESDAY
27-03-2019
A: Back Squat (4 x 3  @ 75% +)
B: Strict Toes-To-Bar (4 x 5 )
WOD
Metcon (Time)
5 Rounds for Time – 12 min Cap
10 DB Thruster @ 20/15kg’s
10 TTB
THURSDAY
28-03-2019
A: Strict HSPU’s (4 x 5 +)
B: Renegade Row (4 x 10)
C: Deadhang (4 x 30s )
L-Hang or tuck hang if able
WOD
Metcon (AMRAP – Rounds and Reps)
3 Rounds “1 min Max Reps HSPU/Push Up
Then 3 min AMRAP of
10 DB Snatch @ 22.5/15kg
10 DB Lunge
Rest 1 min x 3 Rounds “
THURSDAY OLY
28-03-2019
A: Clean and Jerk (5 x 2 + 1 )
B: Front Squat (4 x 3 )
FRIDAY
29-03-2019
A: Power Clean (4 x 3 )
B: Single Arm Dumbell Press (4 x 5 each arm )
WOD
Metcon (AMRAP – Rounds and Reps)
4 x 2 min on 1 min off
“40 DU’s buy in then AMRAP
5 Power Clean @ 60/40kg
5 Burpees over the bar ”

continue the AMRAP where you left off each round one DU’s are completed
SATURDAY
30-03-2019
WOD
Metcon (No Measure)
4 min per station 1 min rest – working in pairs
A) Assault Bike
B) Tyre Flips
C) Obstacle Carry
D) Rower
E) Rope Climbs
F) Prowler
G) Farmers Carry ”

YGIG on all movements

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