• Opening Hours

    OPENING HOURSX

    MONDAY06:30 - 07:30, 17:30 - 20:30

    TUESDAY06:30 - 07:30, 17:30 - 19:30

    WEDNESDAY06:30 - 07:30, 17:30 - 20:30

    THURSDAYCLOSED

    FRIDAY06:30 - 07:30, 17:30 - 20:30

    SATURDAY10:30 - 12:30

    SUNDAYCLOSED

  • 085-731-7455

BLOG

Programming 25/06/18- 30/06/18

By Sarah Cahill | In Wods | on June 24, 2018

Monday

25-06-2018
A: Deadlift (1 x 1 )
25 mins to establish a 1RM
WOD
Metcon (AMRAP – Reps)
5 min AMRAP
“30/25 Cal Row
Then AMRAP
20 Wall Balls
10 Box Jumps “

 


 

Tuesday

26-06-2018
A: Deadhang (3 x 1 min )
Accumulate
B: Seated Leg Lifts (3 x 15)
If unable to do both legs together, try 20 single legs
C: Ab wheel (3 x 10 )
WOD
Metcon (3 Rounds for reps)
30s on 30s off x 5
“1) TTB
2) Burpee Bar Touch
3) DU’s ”

Score
1) = Total TTB
2) = Total Burpee Bar Touch
3) = Total DU’s

 


Tuesday OLY

26-06-2018
A: Power Clean + Power Jerk (5 x 2 )
A: Behind the neck Strict Press (3 x 5 )
C: Hollow Hold (3 x 30s )
5s Hollow hold + 1 V-sit x 30s

 


Wednesday

27-06-2018
A: Back Squat (1 x 1 )
25 mins to eastablish a 1 RM
WOD
Metcon (Time)
For Time
“Run 400m
40 Alt Med Ball Lunges
30 Sit Ups
20 Med Ball Cleans

 


Thursday

28-06-2018
A: Pull-ups (4 x 5 )
B: Pistols (4 x 5 each leg )
C: Handstand Hold (4 x 30-60s)
C1 : Handstand Walk (4 x 1 min )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs YGIG alt movements 12 min AMRAP
“7 Pull Ups
7 DB Thrusters @20/12.5kgs
7 DB Snatch each arm @20/12.5kg “

 


Thursday OLY

28-06-2018
B: Power Snatch (5 x 2 )
A: Overhead Squat (4 x 2 )

 


Friday

29-06-2018
A: Push Press (4 x 5 )
B: Bent Over Row (4 x 10 each arm )
C: Double KB Front Rack Lunges (4 x 16 )
WOD
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP

“10 Single Arm DB Hang Clean and Jerk (5 each arm)
10 Single Arm OH DB lunges (5 each arm)
10 DB Box Overs
* 1 DB For all movements Rx = 22.5/15kg “

 


Saturday

30-06-2018
WOD
Metcon (No Measure)
“4 min Stations, 1 min rest
1) AMRAP 100M Run, 10 Box Jumps (Individual)
2) AMRAP 5/4 Tyre Flips + 10 Lunges (alternate)
3) AMRAP 20m Farmers Carry + 10 KB Swings (Ind)
4) AMRAP 1 Rope Climb + 5 Push Ups (alt)
5) AMRAP 20 DU’s + 10 Burpees (ind)
6) AMRAP 1 Length Prowler + 10 Air Squats (Alt)
7) AMRAP 8/6 Cal Bike + 10 Down Ups “

 

No Comments to "Programming 25/06/18- 30/06/18"

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

COPYRIGHT ©RED IRON CROSSFIT 2014. ALL RIGHTS RESERVED.
DESIGNED WITH LOVE BY 7PX CONSULTING