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Programming 29/04/19-04/05/19

By Sarah Cahill | In Uncategorized | on April 28, 2019

MONDAY 29-04-2019

A: Back Squat (4 x 5 @ 65-70% )

B: Tabatta Hollow Hold & Plank (8 x 20s on 10s off )

WODMetcon (AMRAP – Reps)

EMOM 12 
Wall Balls,
Weighted Sit Ups
Burpees

TUESDAY

30-04-2019

A: Push Press (4 x 5 @ 65-70% )

B: Sumo Deadlift High Pull (4 x 10 ) with KB

WODMetcon (AMRAP – Rounds and Reps)

10 min AMRAP in Pairs 
30 Alt DB Snatch
30/20 Cal Bike

TUESDAY OLY 30-04-2019

A: Muscle Clean (3 x 3 @ 50-60% )

B: Power Clean + Front Squat (4 x 2 + 2 )

C: Single Arm Dumbell Press (4 x 5 each arm ) with 2 s hold at top

WEDNESDAY 01-05-2019

Tabatta Skipping & Step Ups (8 x 20s on 10s off )

“10 min AMRAP (not WOD)
5 Strict Pull Ups/10 Ring Rows (no bands)
20s Side plank each side
5 Push Ups/Ring Dips

WODMetcon (AMRAP – Rounds and Reps)

15 min AMRAP 
50 DU’s
40 Air Squats
30 Down Ups
20 Pull Ups “

WEDNESDAY CF LITE 01-05-2019

TABATTA (8 x 20s on 10s off )

Skipping

B: TABATTA (8 x 20s on 10s off )

Rowing

“4 Rounds
KB Deadlift x 10
Plank to Push Up x 30s
High Step Ups x 10
Arch Hold x 30s “

WODMetcon (AMRAP – Reps)

1 min on 30s off x 2
Bike
Sit Ups
Box Jump
Shoot Through “

THURSDAY 02-05-2019

A: Strict Toes-To-Bar (4 x 5 )

B: Kettle Bell Swing (4 x 10 )

C: Kip Swing (4 x 5-10 )

WODMetcon (AMRAP – Rounds and Reps)

10 min AMRAP 
10 TTB
10 Push Ups
10 KB Swings “

THURSDAY OLY 02-05-2019

A: Muscle Snatch (3 x 3 @ 50-60%)

B: Power Snatch + OHS (4 x 2 + 2 )

C: OH Barbell hold (3 x 30s )

FRIDAY 03-05-2019

A: Hang Clean (4 x 3 )

TABATTA (8 x 20s on 10s off )

Hollow + Arch Hold

WODMetcon (AMRAP – Reps)

In Pairs
2 min on 2 min rest x 3 –
One partner Works while the other rests
10 Hang Clean @ 60/40kg
Then Max Reps on Bike
Score is your Cal on the Bike “

SATURDAY 04-05-2019

WODMetcon (AMRAP – Reps)

4 min Stations 1 min rest
In Pairs
“1. Tyre Flips (alt for 20 reps then 200m Run)
2. Farmers Carry (alt for 10 lengths then 15 Synchro Swings)
3. Rope Climbs (Alt for 10 reps then 5 Synchro Burpee Bar Touch)
4. Prowler (alt for 10 lengths then 10 box jumps/step ups shared)
5. Bike
6. DB Over the shoulder (alt for 10 reps then run 100m with 1 DBall)
7. Row”

SATURDAY COMP 04-05-2019

A: Hang Clean + Front Squat + Jerk (10 min to find 1RM )

WODMetcon (AMRAP – Reps)

In Pairs
5 Min Max Reps
Clean and Jerk – swap every rep

WODMetcon (AMRAP – Reps)

In Pairs
4 min per station ”
“1. Rope Climbs (Alt for 10 reps then 5 Synchro Burpee Bar Touch)
2. Prowler – every 10 reps do 10 tyre flips
3. Bar MU – every 10 reps – 20 cal Bike
4. DB over the shoulder – every 20 reps, 20 air squats while partner hold DBall “

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