MONDAY 10-06-2019

A: Deadlift (4 x 8 @ 50-60% )

B: Double Kettle Bell Front Rack Lunges (4 x 10 )

C: Hollow hold/hollow rock (4 x 10 )hold for 30s or 10 rocks

WODMetcon (AMRAP – Rounds and Reps)

12 min AMRAP in Pairs alternate movements
“12/10 Cal Row
10 Box Jumps
10 Russian KB Swings @24/16kg “

TUESDAY 11-06-2019

A: Push Press (4 x 4 @ 60% )

B: Pull-ups (4 x 5 )

C: Plank to Push Up + Mountain Climb (4 x 5 )

WODMetcon (Time)

4 Rounds for Time – 15 min cap
10 Pull Ups
10 Down Ups
10 Alt DB Snatch @ 22.5/15kg
10 Goblet Squats

TUESDAY OLY 11-06-2019

A: Clean DL + Hang Power Clean + Push Jerk (4 x 3+2+1 )

B: Pistols (3 x 5 each leg )

C: Back Extension (3 x 10 )

WEDNESDAY 12-06-2019

Metcon (No Measure)

“40s on 20s off x 4
Row
Lunges
Bike

Metcon (No Measure)

10 min AMRAP – Not WOD
1 Wall Climb
5 Ring Dips/Box Dips
10-20 DU’s

WODMetcon (AMRAP – Rounds and Reps)

3 min on 1 min off x 5
5 TTB
5 Burpees
10 Sit Ups “

WEDNESDAY CF LITE 12-06-2019

Metcon (No Measure)

“30s on 20s off x 4
Skipping
Shoulder Taps
Sit Ups
Down Ups

Metcon (No Measure)

30s on 20s off x 4
Hollow Hold
Strict TTB
Handstand Hold
Arch Hold

WODMetcon (AMRAP – Rounds and Reps)

In Pairs YGIG x 15 mins
5 Burpees
5 Cal Bike
5 Box Jumps
1 Length Bear Crawl
10 DU’s/20 Singles “

THURSDAY 13-06-2019

A: Turkish Get Up (3 x 2 each arm )

B: V-Sits (3 x 10 )or Dragon Flag 3 x 3-5

C: Kip Swing (3 x 5-10)

D: Goblet Squat (3 x 10 )

WODMetcon (Time)

In Pairs 3 Rounds for Time
30 Wall Balls @9/7kg
30 Med Ball Lunges
30 Plate GTOH
30 Grasshoppers “

THURSDAY OLY 13-06-2019

A: Snatch DL + Hang Power Snatch + OHS (4 x 3 + 2 + 1 )

B: Back Squat (3 x 5 @ 60% )

C: Side Plank (3 x 20s each side )

FRIDAY 14-06-2019

A: Cluster (4 x 5 )

B: Ring Rows (4 x 10 )

WODMetcon (Time)

For Time (10 min Cap) 
12-9-6-3
Thruster @ 42.5/30kg
Down Up Over The Bar “

SATURDAY – VISIT TO CF YOUGHAL!