MONDAY 03-06-2019

WOD Metcon (No Measure)

In Pairs
P1- Bike for 90s
P2 – Station 1-7 for 90s
30s rest
Then Swap ”
“1. Tyre Flips
2. Row – 10 Cal + 5 Burpee Over the Rower
3. D-Ball – 5 Over the Shoulder + 5 Squats
4. Farmers Carry – 1 length + 5 KB Swings
5. Rope Climbs – 2 + 5 Push Ups
6. Prowler – 2 Lengths + 5 Box Jumps
7. 100m Run + 10 Air Squats “

TUESDAY 04-06-2019

A: Back Squat (5 x 3 @ 75%+)

B: TABATTA (8 x 20s on 10s off )

Hollow Hold
Tuck/L-hang

WODMetcon (Time)

For Time: 15-12-9-6
12 min Cap 
DB Thrusters @ 22.5/15kg
100m Run

TUESDAY OLY 04-06-2019

A: Hang Snatch (1 x 3 )

B: Side Plank (3 x 20 )hip lifts

C: V-Sits (3 x 10 )

WEDNESDAY 05-06-2019

Metcon (No Measure)

“30s on 15s off x 3
Bike
Skipping
Step Overs
Down ups

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP
5 Strict Pull Ups/Ring Rows – no bands
5 Box Jumps
5-10 Push Ups

WODMetcon (Time)

In Pairs 20 Rounds for time –
15 min Cap 
Alternate Movements
10 Air Squats
20 DU’s
5 Pull Ups “

WEDNESDAY CF LITE 05-06-2019

20s on 10s off x 3
Lunges
Step Ups
Air Squats
Bike

“30s on 20s rest x 3
Bear Crawl Hold
Wall Climb/Half Handstand
Sit Ups

WODMetcon (AMRAP – Rounds and Reps)

3 min on 1 min off x 4
20 DU’s/40 Skips
10 Down Ups
8 Box Jumps

THURSDAY 06-06-2019

A: Handstand Hold (3 x 1 min )

B: Pistols (3 x 5 each leg )

C: Ring Dips (3 x 5-10)

D: Kip Swing (3 x 5-10 )

WODMetcon (2 Rounds for reps)

In Pairs
5 min AMRAP
20 Pull Up/10 Muscle Up
200m Run – holding band

Rest 2 mins
5 min AMRAP
20 HR Push Up/14 HSPU
20/15 Cal Bike “

THURSDAY OLY 06-06-2019

A: Hang Clean (1 x 3 )

B: Behind the neck Strict Press (3 x 5 )

C: Bird Dog (3 x 5 each side )

FRIDAY 07-06-2019

A: Shoulder to Over Head (STOH) (4 x 5 )

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

C: Strict Toes-To-Bar (3 x 5 )

WODMetcon (AMRAP – Rounds and Reps)

10 min AMRAP
5 TTB
7 STOH @ 50/35kg
9 KB Swings @ 24/16kg

SATURDAY 08-06-2019

A: Med Ball Clean (3 x 10)

B: Broad Jump (3 x 10 )

C: Single leg RDL (3 x 5 each leg )

WODMetcon (Time)For Time – 20 min Cap
20-18-16-14-12-10-8-6-4-2
Wall Balls @ 9/6kg
10-9-8-7-6-5-4-3-2-1
Burpee Box Jump”

SATURDAY COMP CLASS 08-06-2019

A: Power Snatch (5-4-3-2-1)

B: Nancy (Time)

5 Rounds for time of: 
400m Run  
15 Overhead Squats, 95# / 65#

WODMetcon (Time)For Time 
“3 Rounds
20 Wall Balls
10 Burpee Bar Touch
– Should be unbroken “