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
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