Weeks Programming starting 20/4/2015
Monday 20/4/2015
W.U
Oh squat holds with 10 pass throughs at each depth(1/4,1/2, full)
hip rolls x20 both ways
drunk birds 5/5
Banded crab walks, monster walks and ankle walks
Strength:
E2mom x 12mins:
Back squat x 3(build to 3rm)
then e2mom x 4mins set at 95%, set at 90%(of today’s 3rm)
WOD
For time:
5-10-15 power cleans @80%
15-30-45 wall balls
Tuesday 21/4/2015
W.U
8 M in AMRAP
(1): Skip X 30 sec
(2): Prone Y Raise X 10
(3): Wall Squat X10
(4):Single Arm KB Press X 6 Each Arm
Strength:
Every 2 min X 12 Min
2 Snatch Deadlift
1 Hang Snatch
2 OH Squat
WOD
EMOMX20Min
Min 1: Deadlift X6 @ 60%
Min 2: Burpee Over Bar X10
Wednesday 22/5/2015
W.U:
10 Min AMRAP
Lsit Hang X 30 Sec
Wall limb shoulder taps X 30 Sec
M.U Transition X 10
Rolls X 4
Strength:
EMOM X 10 Min
Strict Pull ups X 5-8
WOD:
10 Min AMRAP
Bench Press X 3
KB Lunges X 6 (24/16)
Thursday 23/4/2015
WU:
9 Min EMOM
(1): Skip X 45 Sec
(2):Bench Tspine Stretch X 45 Sec
(3) Tall Jerk X 10
Strength:
EMOM X 15
1X Front Squat
1X Jerk
Friday 24/4/2015
W.U:
Skill Work 20 Min
Doubles
PVC Jerk Tech
WOD:
FREAKS ON FRIDAY
Saturday 25/4/2015
W.U:
8 Min AMRAP
(1) Curb Run
(2) Squat Lunge Complex X 8
(3) Hollow push up X 5
3 Rounds 10 Reps
Face pull
Scap pull-up
Prone Y Raise
Strength:
5 Sets
Bench Press X 5
Rest 2-3 Min
WOD:
8 Min AMRAP
Front Squat X 8
Doubles X 30
