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Programming 26/02/18-03/03/18

By Sarah Cahill | In Wods | on February 25, 2018

Monday

26-02-2018
A: Turkish Get Up (4 x 2 each arm )
B: Ab wheel (4 x 5 )
C: Pistols (4 x 5 each leg )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs AMRAP 12
Row 1km/800m
20 Bupees over the Rower

Tuesday

27-02-2018
A: Front Squat (5 x 5 )
B: Kip Practice (4 x 5)
Starting the kip movement – Hollow to arch

Rings or bars
WOD
Metcon (3 Rounds for reps)
3 min on 1 min off x 3
“A)
10 Thrusters @ 60/40kg
10 Pull UpsB)
10 Thrusters @ 50/35kg
10 Pull UpsC)
10 Thrusters @ 45/30kg
10 Pull Ups ”


Tuesday OLY

27-02-2018
A: Power Clean + Hang Power Clean + Jerk (4 x 1 + 1 + 1 )
@ 75%
B: Chin Up (3 x 5 )
C: V-Sits (3 x 10 )

 


Wednesday

28-02-2018
A: Barbell Lunges (3 x 10 )
B: Bent Over Row (3 x 10 )
C: Strict Toes-To-Bar (3 x 8)
WOD
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 DB Power Cleans @20/15kgs
10 Box Jumps
10 TTB

 


Thursday

01-03-2018
A: Push Jerk (3 x 5 )
B: Dips (3 x 5 + 10 s hold )
C: Handstand Hold (3 x 30s )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 15 min AMRAP
“30 Push ups/15 HSPU’s
30 Wall Balls
30 Burpees “

 


Thursday OLY

01-03-2018
A: Power Snatch + Hang Power Snatch (4 x 1 + 2 )
B: Overhead Squat (4 x 3 )

 

 

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