MONDAY 27-05-2019

A: Deadlift (5 x 5 @ 70% +)

WODMetcon (No Measure)

Tabatta
Hollow Hold + Plank to push up

WODMetcon (AMRAP – Rounds and Reps)

In Pairs 12 min AMRAP
500m/400m Row
20 KB Swings
20 Box Jumps “

TUESDAY 28-05-2019

A: Strict Press (4 x 5 @70% )

B: Pull-ups (4 x 5 )

C: V-Sits (4 x 10 )

progress to Dragon Flag if able

WODMetcon (AMRAP – Rounds and Reps)

10 min AMRAP
16 DB Clean + Jerk
8 Burpees

TUESDAY OLY 28-05-2019

A: Clean Pull + Hang Clean + Jerk (5 x 1 + 1 + 1 @ 70-80% )

B: Dragon Flag (3 x 3)

C: Arch Hold (3 x 30s )

WEDNESDAY 29-05-2019

“30s on 30s off x 4
Row
Skip
Bike

“12 min AMRAP (not WOD)
5 Strict TTB
10 Alt Pistols
5 High Box Jumps

“Metcon (Time) For Time – 15 min Cap
“400m Run (together)
Then Share:
100 DU’s/200 Skips + 20 Burpees
80 Cal Bike
60 Wall Balls
40 Hand Release Push Ups
20 TTB “

WEDNESDAY CF LITE 29-05-2019

“Tabatta Mash Up x 4 Rounds
Bike
Skipping
Down Ups
Mountain Climbs

“20s on 20s off x 3
Hollow Hold
Arch Hold
Tuck Hang
Squat Hold

Metcon (AMRAP – Rounds and Reps)

YGIG 1 Round each for 12 mins
4 Burpees
6 Cal Bike
8 Plate GTOH

THURSDAY 30-05-2019

A: Front Squat (4 x 3 @ 75% +)

B: Ring Dips (4 x 5 )

C: Skipping (4 x 1 min)

WODMetcon (Time)

10 down to 1
Goblet Squats @ 32/24kg
CTB /Pull Ups

THURSDAY OLY 30-05-2019

A: Snatch Pull + Hang Snatch + Snatch (4 x 1 + 1 + 1  @ 75% + )

B: Plank (3 x 1 min)

C. Flutter Kicks (3 x 20s )

FRIDAY 31-05-2019

A: Power Clean + Power Jerk (5-4-3-2-1)

B: Single Arm OH Lunge (4 x 5 each side )

WODMetcon (AMRAP – Reps)

In Pairs 5 min
Max Reps Clean & Jerk @ 60/40kg

SATURDAY 01-06-2019

WODMetcon (AMRAP – Rounds and Reps)

In Pairs 30 mins
A) 1500m/1200m Row
Then
P1
12 KB Swings
9 Air Squats
6 Burpees

P2 – Max Wall Balls
Keep Swapping until 150 Wall Balls completed between the pair

Then
AMRAP
10 Box Jump Overs + 100m Run “

SATURDAY COMP CLASS 01-06-2019

A: Power Clean & Jerk (5-4-3-2-1)

Metcon (Time)

10-1
Clean & Jerk +
Burpee Over the Bar @ 60/40kg

Metcon (Time)For Time 
“20 ft Handstand Walk
20 Box Jump Overs
20 ft Handstand Walk
60 DU’s
20 ft Handstand Walk
20 CTB/10 Muscle Ups “