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Programming 27/11/2017 – 2/11/2017

By Sarah Cahill | In Wods | on November 26, 2017

Monday 27-11-2017

A: Reverse Lunges (4 x 5 each leg )
With Barbell
B: Russian Step Up (4 x 5 each leg )
A: Plank + Push Up (4 x 1 min )
Start in plank in elbows, every 10s switch to push up position, if able do 1 push up then back to plank on elbows
WOD
Metcon (No Measure)
12 min EMOM
“12-15 Russian Swings (AHAP)
5-15 HSPU/10-20 Push ups
10-15 Goblet Squats (AHAP) “

Tuesday 28-11-2017

A: Single Arm Dumbell Press (4 x 10 )
Alt arms
B: Ring Rows (4 x 10 )
C: Strict Toes-To-Bar (4 x 10)
WOD
Metcon (Time)
In Pairs  15 min Cap
“100 DU’s
40 Burpees
100 DU’s
40 Cal Row
100 DU’s
40 Pull Ups “

Tuesday  OLY  28-11-2017

A: 2 Push Press + 1 Jerk (3 x 2 + 1 @ 60-70% )
B: Clean (4 x 2 )
Pause at knee x 2″

Wednesday 29-11-2017

A: Deadlift (3 x 5 @ 70-75% )
B: Weighted Plank (3 x 1 min )
WOD
Metcon (No Measure)
For Form Not for Time
10 -1
Deadlift (approx 50% of 1RM)  + Strict Pull Ups
18 min cap

Thursday 30-11-2017

A: Turkish Get Up (3 x 2 each arm )
B: Wall Ball (3 x 30 unbroken )
C: Handstand Hold (3 x max )
C1 : Strict HSPU’s (3 x max )
WOD
Metcon (AMRAP – Reps)
30s on 30s off x 15 mins
A) TTB
B) Down Up Bar Touch
C) Pistols/Goblet Lunges

Thursday OLY 30-11-2017

A: Behind the neck Push Press (3  x 3 )
snatch grip
B: Overhead Squat (3 x 3 )
C: Power Snatch (3 x 3 @ 70% )

Friday 01-12-2017

A: Box Jumps (3 x 5 )
B: Renegade Row (3 x 10 )
C: Ring Dips (3 x max)
WOD
Metcon (Time)
In Pairs
3km Row

Saturday 02-12-2017

A: Clean (4 x 3 )
WOD
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
“200m Run
15 Thursters
10 Down up over the bar
Rest 2 mins “

 

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