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 “