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Programming 8/10/18-13/10/18

By Sarah Cahill | In Wods | on October 7, 2018

Monday

08-10-2018
A: Deadlift (4 x 10 )
B: Reverse Lunges (4 x 10 )
With barbell
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 12 min AMRAP
“12/10 Cal Row
12 KB Swings
12 Air Squats
24 DU’s
12 Alt lunges “

Tuesday

09-10-2018
A: Push Press (4 x 5 )
B: Kip Practice (4 x 5 )
Starting the kip movement – Hollow to arch
C: Arch to Hollow with PVC (4 x 30s )
WOD
Metcon (AMRAP – Reps)
EMOM 9
“Pull Ups/Bar Muscle Ups
DB Push Press
Weighted Sit Ups “

Tuesday OLY

09-10-2018
A: Clean (5 x 2 )
B: Box Jumps (3 x 5 )
C: Nordic Raise (3 x 5 )

Wednesday

10-10-2018
WOD
Metcon (AMRAP – Reps)
EMOM 20
“Row
Box Jumps
DB Snatch
Wall Balls “

Thursday

11-10-2018
A: Push-ups (4 x 5 )
A1: Handstand Push-ups (4 x 5 )
B: Pistols (4 x 5 each leg )
C: L-Sit (4 x 30s )
WOD
Metcon (AMRAP – Rounds and Reps)
In Pairs 10 min AMRAP
“10 Synchro Burpee to the plate
10 Med Ball Sit Up
10 Synchro Box Jumps “

Thursday OLY

11-10-2018
A: Snatch (5 x 2 )
B: Back Extension (3 x 5 )
C: Wall Squats (3 x 5 )

Friday

12-10-2018
A: Front Squat (5 x 3 )
WOD
Metcon (Time)
For time
“Run 400m
50 Goblet Squat @ 24/16kg
Run 400m”

Saturday

13-10-2018
A: DB snatch (3 x 5 each arm )
B: Turkish Get Up (3 x 2 each arm)
C: Wall Facing Wall Climb (3 x 20)
WOD
Metcon (Time)
In teams of 3
“120 Wall Balls
60 Burpee Box Jump Overs
40 Lengths Farmers Carry “

 

Filthy 150

13-10-2018
WOD
Metcon (Time)

In teams of 4 – 2 x 2 pairs

“2 Rounds (1 round per pair)
20 Synchro Hang Power Cleans @55/30kg
20 Synchro Burpee over the bar

2 Rounds
20 Synchro Front Squats @ 55/30kg
20 Synchro Box Jumps

2 Rounds
20 Synchro Pull Ups/Ring Rows
40 Synchro DU’s

2 Rounds
20 Synchro Wall Balls
400m Run together ”

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