MONDAY 17-06-2019
A: Back Squat (1 x 5 )65% of 90% 1RM
B: Back Squat (1 x 5 )@75% of 90% 1RM
C: Back Squat (1 x Max )@85% of 90% 1RM
D: Hollow Hold (3 x 1 min )
10s Hollow Hold
2 V sits
Repeat for 1 min total
WODMetcon (AMRAP – Rounds and Reps)
In Pairs Alternate movements x 12 min AMRAP
“250/200m Row
12 Wall Balls
10 Box Jump Overs “
TUESDAY 18-06-2019
A: Single Arm Dumbell Press (4 x 5 each arm )
B: Handstand Hold (30-60s hold )
Start with 15s hollow hold first
Progress to hand lifts/shoulder taps
C: Strict Toes-To-Bar (4 x 5 )
WODMetcon (Time) 4 Rounds for Time
10 DB Alt Snatch @ 22.5/15kg
10 Down Ups
10 DB Push Press (5 each arm)
100m Run “
TUESDAY OLY 18-06-2019
A: Snatch DL + Hang Snatch Pull + Hang Snatch (4 x 1+1+1 @ 70-75% )
B: Overhead Squat (4 x 3 @ 75% )
C: Back Extension (4 x 10 )
WEDNESDAY 19-06-2019
WODMetcon (No Measure)
“40s on 20s off x 4
Skipping
Step Overs
Bear Crawl
“Metcon (No Measure)”
10 mins
5 Strict Pull Up/Ring Row
10 V-sits
5-10 Push ups
5 Pistols each leg
WODMetcon (AMRAP – Reps)
TABATTA
A) Bike
1 min Rest
B) Row
1 min Rest
C) Wall Balls
1 min Rest “
WEDNESDAY CF LITE 19-06-2019
Metcon (AMRAP – Reps)
“1 min on 30s Rest
Row
Skipping
Shuttle Run
“Metcon (No Measure)
30s on 20s off x 4
Hollow Hold
Side Plank Hip Lifts Right
Side Plank Hip Lifts Left
Tuck Hang
WODMetcon (AMRAP – Reps)
EMOM 16
10-15 Plate GTOH
8-12 Cal Bike
8-10 Burpees
Rest “
THURSDAY 20-06-2019
A: RDL ( 4 x 6 )65% of DL
B: Bulgarian Split Squat (4 x 10 each side )
C: Bird Dog (4 x 40s )
WODMetcon (AMRAP – Rounds and Reps)
10 min AMRAP YGIG In Pairs
“8 Deadlift @ 90/60kg
8 Goblet Squats @ 24/15kg
8 Down Ups
* Partner must hold DL Bar at full extension while partner works
“P1 – 8 DL
P2 – Holds DL
P2 – 8 DL
P1 – Holds DL
P1 – 8 Goblet Squats
P2 – Holds DL ……”
THURSDAY OLY 20-06-2019
A: Clean Deadlift + Clean Pull + Hang Clean (4 x 1+1+1)
B: Split Jerk (4 x 3 )
C: Hollow Hold (8 x 20s on 10s off )
FRIDAY 21-06-2019
A: Hang Power Snatch (4 x 3 )
B: Ring Dips (4 x 5 )
C: Box Jumps (4 x 5 )
WODMetcon (Time) In Pairs 12 min cap
100 Hang Power Snatch –
every 20 reps 5 synchro Burpees
SATURDAY 22-06-2019
WODMetcon (AMRAP – Reps)
In Pairs 30 min AMRAP
“A) 150/120 Cal Bike
Then
P1
5 Pull Ups
10 Push Ups
15 Air Squats
P2 – Max Burpees
Keep Swapping until 120 Burpees are complete
Then AMRAP
40 DUs/80 Single Skips
20/15 Cal Row “
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