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Programming 28/01/19-02/02/19

By Sarah Cahill | In Wods | on January 27, 2019

MONDAY

28-01-2019
A: Deadlift (4 x 5 @ 70% )
B: Single Leg Glute Bridge (4 x 5 each leg )
WOD
Metcon (AMRAP – Reps)
In Pairs 10 min
2km/1750m
then max burpees over the rower
* score is your burpees

TUESDAY

29-01-2019
A: Strict Press (3 x 3 @ 70% + 3 x 3 @ 75% )
B: Bent Over Row (3 x 10 )
C: Wall Climb (3 x 1)
WOD
Metcon (AMRAP – Rounds and Reps)
4 min on 1 min off x 3
5 Renogade Row + Push Up each arm
5 Single Arm Hang Clean and Jerk  each side
5 Single Arm DB lunge each side  “

 

TUESDAY OLY

29-01-2019
Power Snatch + OHS + Hang Snatch (5 x 1 + 1 + 1 @70% )
B: Snatch Grip RDL (5 x 5 @80-90% of snatch )
WEDNESDAY
30-01-2019
A: Back Squat (5 x 5 @ 70%)
B: Pull-ups (5 x 5 )
WOD
Metcon (Time)
In Pairs
“40-30-20
Wall Balls
Pull Ups “
THURSDAY
31-01-2019
A: Ring Rows (3 x 10)
B: Dips (3 x 5 )
Handstand practice (3 x 1min)
WOD
Metcon (AMRAP – Reps)
15 min AMRAP
3-6-9-12-15-18-21-24-27-30….
Push Up/HSPU
Plate GTOH
10-20-30-40-50-6070-80-90-100….
DU’s
THURSDAY OLY
31-01-2019
Power Clean + Front Squat + Hang Clean (5 x 1 + 1 + 1 )
B: Split Jerk (5 x 2 )
FRIDAY

01-02-2019
A: KB Swing (4 x 15 )
B: Strict Toes-To-Bar (4 x 5 )
C: Kip Swing (4 x 5 )
WOD
Metcon (Time)
5 Rounds for Time
8 TTB
10 KB Swings
12 Sit Ups
14 Alt KB Step Ups
SATURDAY

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