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Programming 26/03/2018-31/03/2018

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

Monday

26-03-2018
WOD
Metcon (Time)
In Pairs 30 min Cap
“40/30 Cal Row
40 Wall Balls
40/30 Cal Row
40 Box Jumps @24/20″”
40/30 Cal Row
40 DB Push Press @20/15kg

30/20 Cal Row
30 Wall Balls
30/20 Cal Row
30 Box Jumps
30/20 Cal Row
30 DB Push Press @20/15kg

20/10 Cal Row
20 Wall Balls
20/10 Cal Row
20 Box Jumps
20/10 Cal Row
20 DB Push Press @ 20/15kg  “

 


 

Tuesday

27-03-2018
Skill
10 mins gymnastics skill practice
WOD
Metcon (AMRAP – Reps)
“EMOM  8
Skill x 1-5 reps
100 m Run “
Metcon (AMRAP – Rounds and Reps)
“5 min AMRAP
10 Down Ups
10 Sit Ups
20 DU’s “

 


Tuesday OLY

27-03-2018
A: Clean + Hang Clean + Jerk (5 x 1 @80% )
B: Hollow Hold (Tabatta)

 


 

Wednesday

28-03-2018
A: Back Squat (6 x 3 )
30 mins to build to a 3 RM
B: Pull-ups (1 x max )
Max Strict Pull Ups
C: Ring Holds (1 x max hold )

 


 

Thursday

29-03-2018
A: KB Swing (4 x 10 )
B: Push-ups (4 x 5)
B1 : Handstand Push-ups (4 x 5 )
C: Kip Practice (4 x 10 )
Starting the kip movement – Hollow to arch
WOD
Metcon (Time)
5 Rounds for time (12 min cap) “8 TTB
10 Burpee to plate
12 Wall Balls “

 


Thursday OLY

29-03-2018
A: Snatch + Hang Snatch + OHS (5 x 1  @ 80% )
B: Box Jumps (3 x 5 )
C: Banded Pulls (3 x 1 set)

 


Friday

30-03-2018
A: Clean (4 x 3 )
B: Chin Up (4 x 5 )
WOD
Metcon (Weight)
EMOM 10
“Odd: 3 Clean (heavy)
Even: Recovery Row “

 


Saturday

31-03-2018
WOD
Metcon (Time)
“For Time
40 min Cap ”
Run

3 Rounds
10 Pull Ups
20 Alt DB Snatches

3 Rounds
15 Sit Ups
30 DU’s

3 Rounds
10 Goblet Squats
10 Down Ups

Run “

 

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