MONDAY 13-05-2019

A: Front Squat (5 x 5 @ 75%+ )

5 warm up sets + 5 working sets
90s – 2min rest between working sets

B: TABATTA (8 x 20s on 10 s off )Hollow Hold + Shoulder Taps

WODMetcon (Time)

In Pairs Complete 3 Rounds each –
15 min Cap 
Row 250/200m
5 Burpee Box Jumps
10 Goblet Squats @ 24/16kg

“P1 Completes 1 full round then swap over, 3 rounds each in total

TUESDAY 14-05-2019

A: Shoulder to Over Head (STOH) (4 x 8 )

B: Pull-ups (4 x 5-10 )

B1 : Muscle-ups (4 x 1-5 )

WODMetcon (Time)

2 min on 1 min off x 4
16 Alt DB Snatches @22.5/15kg
16 DB Lunges @ 22.5/15kg
Then Max Pull Ups/ Muscle Ups
Goal is 60 Pull Ups or 30 Muscle Ups “

TUESDAY OLY

A: Power Clean, Clean + Jerk (5 x 1+1+1 @ 75% +)

B: Single arm OH DB walking lunge (3 x 10 each side )

WEDNESDAY 15-05-2019

WODMetcon (AMRAP – Reps)

“90s on 30s off x 2
Row
Bike
Skipping
Burpee Step Up

“WODMetcon (AMRAP – Rounds and Reps)

“In Pairs AMRAP 10
Complete 1 full round before swapping
10 Wall Balls @9/6kg
8 Box Jump Overs
8/6 Cal Bike “

WODMetcon (Time)

3 Rounds Each
400m Run

WEDNESDAY CF LITE 15-05-2019

WODMetcon (AMRAP – Reps)

Tabatta
A) Skipping
2 min Rest
B) Bike
2 min Rest
C) Air Squats

Metcon (No Measure)

4 Rounds (NOT FOR TIME)
10 Ring Row/5 Pull Ups
10 High Box Step Ups/Pistols
10 Push Ups

“Metcon (AMRAP – Rounds and Reps)

In Pairs Alt movements –
15 min AMRAP 
10/8 Cal Bike
8 Box Jump Overs
10 Plate GTOH
8 Burpees
10 Sit Ups “

THURSDAY 16-05-2019

16-05-2019A: Turkish Get Up (4 x 2 each arm )

B: Renegade Row (4 x 10 )

C: Goblet Squat (4 x 10 )

WODMetcon (AMRAP – Rounds and Reps)

8 min AMRAP 
5 Man Makers @2x 15’s/10kgs
50 DU’s

Man Maker = Row + Push Up + Row – Power Clean + Thruster

THURSDAY OLY 16-05-2019

16-05-2019A: Power Snatch + Snatch (5 x 1 + 1 @ 75% + )

B: Overhead Squat (4 x 3 @ 75%+)

FRIDAY 17-05-2019

A: Power Clean (4 x 5 )

Touch and Go

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

WODMetcon (AMRAP – Rounds and Reps)

3 min on 1 min off x 3
3 Power Clean @ 60/40kg
6 TTB
9 Air Squats “

SATURDAY 18-05-2019

A: Deadlift (4 x 5 )

B: Box Jumps (4 x 5 )

WODMetcon (Time)5 Rounds – 14 min cap
10 Deadlift @70-80% of A
10 Burpees over the bar
1 min rest

aiming for fast pace and to maintain the pace over the 5 rounds. Score is total time including rest

SATURDAY COMP CLASS 18-05-2019

Skill Practice 20-30mins
HSPU
Handstand Walk
Muscle Ups

WODMetcon (AMRAP – Reps)

EMOM 12
DU’s
CTB Pull Ups
Pistols

WODMetcon (Time)

In Pairs 4 min on 1 min off x 3 “10 Muscle Ups
20 HSPU
Then Max Cal Row
Target 100 Cal

do 1 trial round, MU + HSPU should be around 90s-2min if it’s more reduce the reps