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 “
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