Tue 1st July
Hero WOD Steve
63 yrs 8 yrs ago.
Partner up boy girl.
63 – cal row
63 – Deadlifts 1 arm or 2 @ 50 kg
63 – burpee over bar.
63 – bar push ups.
63 – T 2 bar .
63 – wall balls. red or blue.
63 – D / Unders .
63 – pull ups.
45 min amrap
count total reps .
Wednesday 2nd
Technique .
Max 3 barbell rows
20 mins
10 – Bar row. 40/25 . 30/20 .
5 – bar Push ups
12 mins
Thu 3rd
Partner up
Max 2 reps C&J
20 mins
Grace ladder
40- 5 …50-5… 60-5.. 70-5…80-5..90-5…100-5..
20-5 …25-5.. 30-5… 35-5.. 40-5.. 50-5.. 60-5..
12 min cap. Wesz 10:20
Fri 4th
Front rack lunges .
5 out and 5 back
20 mins max out.
Metcon
Squat . 60/40. . 40/25.
Sally up
Mobility
Sat 5th
M&M Crazy Saturday
1 min rotation.
23 movements
Mon 7th July
Partner up
10 wall balls
20 cal row
40 min amrap
Tue 8th
Partner up
2 rep deadlift
Increasing weight
Every 3 mins
40 mins
Wednesday 9th
1- rope climb
2- bar muscle ups ( boxes )
3- strict pull ups. ( band )
4- hand stand push ups or hold.
5- bar or ring dips.
6- toes to bar ( ring)
40 mins amrap
Thu 10th
Max 3 high pulls
C&J and snatch grip.
Metcon
Hang cleans
7- mins amrap
80/50. 60/40.. 40/25 kg.
Fri 11th
Fran & grace
10 min each
try to RX .
Sat 12th
James & Matt Crazy Saturday
Mon 14th
RX + 80/50 . RX 60/40. RX- 45/30
20min to find max 3 rep front squat .
3 – Front squat
6 – Back squat.
9 – Air squats
15 min amrap
Tue 15th
Strict press max 3
OMEM increasing
25 mins
Metcon
Sally up press or jerk
50/35 . 40/30 . 30/25.
B WOD
Karen 150 wall balls
Wednesday 16th
Partner deadlift
Start 60/30. 80/40. 100/60. 110/70
Finish. 150/75.. 170/85.. 190/105.. 200/115.
Men up in 10 kg.
women up in 5 kg.
200m row 10 D/L
200 m row 9 D/L
200 m row 8 D/L
Etc down to rep 1 max
20 – 30 mins.
Thu 17th
Bear 3 reps
17 mins
Metcon .
Burping bear
40/25 . 30/20.
15 min amrap.
B WOD
20 K/b
20 box jump
20 wall ball
30 min amrap .
Fri 18th
Cindy
Sat 19th
M&M
Filthy 1000
100 Jump pull ups.
100 toes to rings or ab mat.
100 lunges
100 cal row
100 froggies
100 wall balls
100 d/ unders .
100 ring rows
100 bear crawls
100 deadball cleans.
50 min cap.
Mon 21st
Team of 4
Cfbb 10 k row challenge.
10- Wall balls
10- K/b
Rest .
250 m row
Tue 22nd
WOD A
Max 2 reps thruster.
20 mins
Then.
3- Power clean
6- Push press
9- Split jerk alternating legs
40/25 kg 8 mins amrap
WOD B
System 7 or 9 row.
Wednesday 23rd
“Morrison”
50, 40, 30, 20, 10 rep rounds of:
Wall ball , Red / blue/yellow
Box jump, 24/20
Kettlebell swings, 24/16/ 12
Thu 24th
Snatches .
Start with bar .
Increase weight
10-9-8-7-6-5-4-3-2-1
33 mins
Fri 25th
“Karen” for time
Sat 26th
Crazy Saturday James
Mon 28th July
Work to Max Deadlifts
10 sets.
10 -9-8-7 etc to 1.
Tue 29th
Gymnastics
Big warm up
Weight Vest optional
2 mins knees to elbow
2 mins rope climbs
2 min box jumps 30/24/ 20
2 min pistols ( band opt )
2 min skin the cat
3 rds
Wednesday 30th
100/70.. 80/50… 60/40 ..
10 sets 10 reps
Back squat .
Thu 31st July
Max 3 rep C&J
Max 3 rep snatch
12 min each
Metcon
