MONDAY 01-07-2019

A: Back Squat (1 x 5 @ 75% )based on 90% of 1RM

B: Back Squat (1 x 3 @ 85% )based on 90% of 1RM

C: Back Squat (1 x 1+ (max) @ 95% )based on 90% of 1RM

WODMetcon (AMRAP – Rounds and Reps)

In Pairs 12 min AMRAP
Row 12/10 Cal
12 Wall Balls
10 Plate GTOH
8 Burpees
25 DU’s “

TUESDAY 02-07-2019

A: Strict Press (4 x 5

)B: Bent Over Row (4 x 10 each side )

C: Kettle Bell Swing (4 x 10)

D: Deadhang (4 x 1min+)

Helen (Time) 3 Rounds for time of: 
400m Run  
21 Kettlebell Swings, 53# / 35#  
12 Pull-upsKB @ 24/16kg

TUESDAY OLY 02-07-2019

A: 3 Position Snatch (4 x 1+1+1)

B: Overhead Squat (4 x 3 )

C: Strict Toes-To-Bar (4 x 5 )

WEDNESDAY 03-07-2019

Metcon (No Measure)

12 Min AMRAP
Run 200m
Row 250m
Bike 500m

Metcon (AMRAP – Rounds and Reps)

“12 min AMRAP
5-10 Strict Pull Up/Ring Row
30-60s Handstand Hold
5-10 Ring Dips

Metcon (Time) In Pairs 4 Rounds in Total (A,B,A,B)
 18 min Cap 
“A =
20/15 Cal Bike
15 Alt DB Snatch @22.5/15kg
15 Down Ups
15 DB Push Press @22.5/15kg

B=
20/15 Cal Row
15 Alt DB Snatch @22.5/15kg
15 Down Ups
15 DB Push Press @22.5/15kg “

WEDNESDAY CF LITE 03-07-2019

Metcon (No Measure) “30s on 30s off x 4
Row
Shuttle
Bike

Metcon (AMRAP – Reps)

Tabatta Mash Up x 8
Air Squats
Down Ups
Box Jumps
DU’s

WODMetcon (AMRAP – Rounds and Reps)

In Pairs 15 min AMRAP YGIG
“10/8 Cal Bike
5 Burpees
10 Alt Lunges
EVERY 3 mins Run 200m together

THURSDAY 04-07-2019

A: Front Rack Lunge (4 x 10 )

B: RDL (4 x 6 )

C: Goblet Squat (4 x 10 @ 3-1-x-1)

WODMetcon (AMRAP – Rounds and Reps)3 min on 1 min off x 3
“Run 200m
10 DB Thrusters “

THURSDAY OLY 04-07-2019

A: 3 Position Clean (4 x 1+1+1)

B: Jerk (4 x 2 )

C: DB OH Carry (4 x 1 each side )1 DB OH, 1 DB at shoulder

FRIDAY 05-07-2019

A: Power Clean + Front Squat (4 x 2 + 2 )

B: Push-ups (4 x 5-10 )B1: Strict HSPU’s (4 x 5-10

C: V-Sits (4 x 10 )

WODMetcon (AMRAP – Rounds and Reps)

10 min AMRAP
10 TTB/TTRings
10 Push Up/HSPU
10 Front Squats @ 40/30kg  “

SATURDAY 06-07-2019

WODMetcon (AMRAP – Rounds and Reps)

30 min to complete
3 Rounds
50 Cal Bike
50 Box Jumps
50 Down Ups

Then P1 – 200m Run
P2 – Max Cal Row
– Target = 160/120 Cal on Rower

Then AMRAP
30 Burpees Over The Rower
30 DB Snatches @ 15/10kg “