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 “
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