MONDAY 24-06-2019

A: Back Squat (1 X 3 @ 70% of 90% 1RM )

B: Back Squat (1 x 3 @ 80% of 90% 1 RM )

C: Back Squat (1 x 3+ (max) @ 90% of 90% 1RM

)WODMetcon (AMRAP – Reps)

In Pairs
1 min Max Reps x 3
Bike
Wall Balls
DB Lunges “

TUESDAY 25-06-2019

A: Push Press (4 x 3 @ 75-80% )

B: Pull-ups (4 x 5 +)

C: Handstand Walk (4 x 1 min )

WODMetcon (AMRAP – Rounds and Reps)

3 min on 1 min off x 5
“5 DB Push Press @ 22.5/15kg
7 Push Up/HSPU
9 Box Jumps “

TUESDAY OLY 25-06-2019

A: Clean Pull + Hang Clean + Front Squat (4 x 1+1+1 )

B: Jerk (4 x 3 )

C: Side Plank (4 x 15 each side )Hip lifts

WEDNESDAY 26-06-2019

Metcon (No Measure)

1 min on 30s off x 3
Row
Down Up+ Shuttle Run
Bike

Metcon (No Measure)”10 min
5 Ring Dips
10 Weighted Sit Ups
2 Wall Climbs

WOD Metcon (AMRAP – Reps)

EMOM 12
Burpee Box Jumps
OH/Chest Plate Lunges
DU’s “

WEDNESDAY CF LITE 26-06-2019

Metcon (No Measure)

10 min AMRAP
100m Run
200m Row
500m Bike

Metcon (No Measure)

30s on 20s off x 4
Box Knee Tucks
Push Ups
Goblet Lunges

WOD Metcon (No Measure)

In Pairs 3 min AMRAP
“A) 2 Box Push V’s Box jumps/Step Overs
B) DB Carry V’s Down Up
C) 10/8 Cal Bike V’s Wall Balls
D) 20/15 Cal Row V’s Rope Climb   “

THURSDAY 27-06-2019

A: Deadlift (4 x 5 @65-70% )

B: Pistols (4 x 5 )

C: Hollow Hold (3 x 1 min )10s hold + 2 sit ups

WODMetcon (Time)5 Rounds for Time
12 KB Swings @32/24kg
12 Goblet Squats
200m Run “

THURSDAY OLY 27-06-2019

A: Snatch Pull + Hang Snatch + OHS (4 x 1 + 1 + 1 )

B: Single Arm OH Lunge (4 x 10 each side )

C: Back Extension (4 x 10 )

FRIDAY 28-06-2019

A: Hang Power Clean + Push Press (4 x 3 )

WODMetcon (AMRAP – Reps)

In Pairs P1 works for 1 min P2 Rests then swap

3 Rounds 1 min Max Reps
Hang Power Cleans @50/30kg
Row
Push Press “HPC weight should be light enough that you can cycle through the reps aiming for sets of 10reps +

SATURDAY 29-06-2019

WODMetcon (No Measure)

4 min Stations in Pairs
“1) 10 DBall Over The Shoulder (shared) + 2 Lengths DBall Carry (each)
2) 1 Length KB Lunge + 1 Length Farmers Carry
3) 2 Lengths Prowler (each) + 10 Box Jumps (shared)
4) 40 Cal Row (shared) + 20 Burpees Over the Rower (shared)
5) 40 Cal Bike (shared) + 40 Air Squats (shared)
6) 10 Tyre Flips (Shared) + 100m Run (together)
7) Sled Pull – alternate every length (outside if possible)

SATURDAY COMP 29-06-2019

Metcon (Time)

Clean + Front Squats
1 + 12 @ 50/25kg
1 + 10 @ 60/30kg
1 + 8 @ 70/35kg
1 + 6 @ 75/40kg
1 + 4 @ 80/45kg
1 + 2 @ 85/ 47.5kg
1 + 1 @ 90kg/50kg

B: Muscle-ups (10 min Practice )

Metcon (AMRAP – Reps)

EMOM x 5
1-5 Muslce Up + 30 DU’s

WOD Metcon (Time) For time 3 rounds
Run 400m
20 Box Jump Overs
Row 500m
20 Wall Balls @ 10-12kg/7-8kg “