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Programming 31/07/2017 – 05/08/2017

By Sarah Cahill | In Wods | on July 30, 2017
Monday
31-07-2017
A: Deadlift (3 x 3 @ 75% )
5 Sets to Build to 75%
Then 3 sets at 75%
B: Hollow Hold (5 x 30s )
Deadbugs
WOD
Metcon (Time)
1 Round
Row 500m,
Run 400m,
30 burpees

Tuesday

01-08-2017
A: Wall Climb (3 x 3)
B: Chin Up (3 x 8)
Dips
WOD
Metcon (AMRAP – Rounds and Reps)
9 min AMRAP
3 Bar Muscle Ups,
6 Box Jumps @30/24,
9 HSPU’s

Scale Bar Muscle Ups to:
6 CTB or
9 Pull Ups or
12 Jumping Pull Ups

Scale HSPU’s to
12 Push Ups


Wednesday

02-08-2017
A: Toes-To-Bar (2 x 5-10)
2 Rounds
20s hang + 20s shrug
10 V-sits

2 Round
5 Strict TTB
30s l-hang/tuck hang

2 Rounds
5-10 Kip swings

2 Rounds
TTB 5-10

WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP: 20 Mins
Pairs – Alternating Movements
12/10 cal row
10 Down Up over the rower
10 Weighed Sit-Ups
10  TTB
10 Plate GTOH @20/15kg

Thursday
03-08-2017

A: Strict Press (3 x 3 @ 75% )
5 Sets Building Up
The 3 sets at 75%
B: Bent Over Row (5 x 8 each arm )
WOD
Metcon (Time)
5 Rounds for Time – 16 min cap
30 DU’s
15 STOH @60/40,
12 Pull Ups,
9 Russian KB Swings @ 32/24kg

Friday

04-08-2017
A: Power Clean (5 x 3 )
WOD
Metcon (Time)
For time
100 Wall Balls  @9/6kg
* 5 burpees on the minute

Saturday
05-08-2017
Power Snatch (5 x 3 )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs
18 min AMRAP
30 Alt DB Snatch,
30 DB Goblet Lunge,
30 Sit Ups
30 Push Ups
30 Cal Row

 

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