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Programming 29/01/2018 – 03/02/2018

By Sarah Cahill | In Wods | on January 27, 2018

Monday 29-01-2018

A: Power Clean (4 x 5 )
B: Pull-ups (4 x 5 )
5 Stict Pull Ups + 5 kip swings
WOD
Metcon (AMRAP – Reps)
16 min AMRAP
“1 Power Clean @ 60/40kg
1 Burpee Over the Bar
1 Pull Up/CTB
2 Power Clean
2 Burpees over the bar
2 Pull Ups/CTB
3 Power Clean
3 Burpees over the bar
3 Pull Ups/CTB
4 Power Clean
4 Burpee Over the Bar
4 Pull Ups/CTB ……”


Tuesday 30-01-2018

A: Front Rack Lunge (4 x 10 )
B: Hollow Hold (4 x 30s )
C: Push-ups (4 x 10 )
C1 : Handstand Push-ups (4 x 10 )
Kipping
WOD
Metcon (Time)
YGIG – alternate movements for  8 Rounds
“8 DB Thrusters @20/15kg’s
8 Box Jumps
10/8 Cal Row “

Tuesday OLY 30-01-2018

A: Clean Curl (3 x 10)
B: High-Hang Clean (5 x 3 )

Wednesday 31-01-2018

A: Wall Climb (4 x 3)
B: Kip Practice (4 x 5-10)
Starting the kip movement – Hollow to arch
C: Dips (4 x 5 )
WOD
Metcon (Time)
For Time 3 Rounds
“50 Double Unders
10 HSPU’s/Push Ups “

Thursday 01-02-2018

A: Strict Press (4 x 5 )
B: Strict Toes-To-Bar (4 x 5 )
WOD
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
“8 STOH @60/40kg
10 TTB
12 KB Swings @32/24kg “

Thursday OLY 01-02-2018

A: Snatch Curl (3 x 10)
B: Overhead Squat (3 x 10)
C: High-Hang Snatch (4 x 3 )

Friday 02-02-2018

A: Deadlift (4 x 10)
B: Ab wheel (4 x 10 )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 15 min AMRAP
“50 Wall Balls
50 Deadlift
50 Cal Row “

 


Saturday  03-02-2018

WOD
Metcon (No Measure)
4 min Stations 1 min rest between
1. Row – 30s on 30s off
2. DB Bear crawl – 1 length of rig
3. Rope Climb – 1 rep
4. Prowler – 1/2 lengths
5. Farmers Carry Hold/ 10 KB Deadlift
6. Bike 20s on
7. 5 Tyre Flip/ Plank

 

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