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Programming 30/07/18 – 04/08/18

By Sarah Cahill | In Uncategorized, Wods | on July 29, 2018

Monday

30-07-2018
A: Deadlift (5 x 3 )
B: Single Arm Over Head Lunge (5 x 5 each side )
WOD
Metcon (AMRAP – Reps)
In Pairs 2:30 min AMRAP
x 3 Rounds
“Row 20/15 Cal Then
AMRAP
7 Med Ball Cleans + 7 Box Jumps

 


 

Tuesday

31-07-2018
A: Strict Toes-To-Bar (4 x 40s)
B: Hollow Hold (4  x 40s)
C: Grasshoppers (4 x 40s )
D: Straight Arm Plank (4 x 40s )
WOD
Metcon (Time)
3 Rounds for time
“15 Plate GTOH @20/15kg
30 Sit Ups
60 Du’s

 


Tuesday OLY

31-07-2018
A: Barbell Complex (Clean and Jerk) (4 x 1 )
Clean DL
High Pull
Clean Curl
Muscle Clean
Front Squat
B: Hang Clean (5 x 3 )
Mid thigh

 


Wednesday

01-08-2018
A: Push Press (4 x 5 )
@60-70%
B: Bulgarian Split Squat (4 x 6 each leg )
WOD
Metcon (3 Rounds for reps)
3 min on 1 min off x 3
5 STOH @ 60/40kg
7 Burpees over the Bar
9  Deadlift

start at the beginning each time

 


Thursday

02-08-2018
A: Pull-ups (4 x 40s )
B: Deadhang (4 x 40s )
C: Kneeling bandad lat pulls (4 x 40s )
D: Crock Row (4 x 40s)
WOD
Metcon (AMRAP – Reps)
30s on 30s off x 4
“Pull Ups
Air Squats
Push Ups “

 


Thursday OLY

02-08-2018
A: Barbell Complex (Snatch) (4 x 1 )
Snatch DL
Snatch High Pull
Snatch Curl
BTN Press
OHS
Zots Press
B: Hang Snatch (5 x 3 )
Mid Thigh

 


Friday

03-08-2018

A: Paused Front Squat (4 x 3 )
B: Single Arm Dumbell Press (4 x 5 each arm )
WOD
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
200m Run
14 KB Swing
14 Goblet Squats
200m Run
14 Plate GTOH
14 Alt plate Lunges

 


 

Saturday

04-08-2018
WOD
Metcon (Time)
In Pairs 30 min cap
A) 42-30-18
Thrusters @42/5/30kg + Pull Ups

Rest 3 mins

B) 2 Rounds
Run 400m (together) Then
30 Box Jumps (shared)
30 Wall Balls (shared)

Rest 3 mins

C) 1km/800m Row
Then 30 Burpees over the Rower

 

 

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