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Mon 1st June
The bear 3 reps max
18 mins
Metcon
5- Push press 40/25.
10 – Pull ups
20 min amrap

Tue 2nd June
3 rep barbell row
18 min
Metcon
10 -Bar row 40/25
10- Bar Push up
Omem 15 mins

Wed 3rd June
System 7 for meters.
Karen for time

Thu 4th June
Split Jerk tech
Max out complex
1- Squat clean
1- Push press
1 Jerk
18 min
Cindy 15 rds for time.

Fri 5th June
15 box jumps
Deadlift ladder
5 reps – 20/20
10 reps 40/ 30
15 reps 60/40
20 reps 80/ 50
25 reps 100/60
30 reps 110/70
35 reps 120/80
For Time

Sat 6th June

Crazy Sat M&M

Mon 8th June
Queen’s Birthday – NO CLASSES
Open Gym 10:00am – 11:30am

Tue 9th June
Max front/ back squat
20 mins
Metcon
10 – Front squat. 40/25
10 – box jump
10- SDHP ( bar ) 40/25
10 – jump lunges
20 min Amrap

Wed 10th June
Partner up
100 -Ring push ups
100 – K/B swings
100 – Bar over wall ball
100 – box jumps
100 – ring rows
40 mins.

Thurs 11th June
10 min snatches tech .
20 mins max 2 rep C & J
Grace for time .
50/30. 60/40. 70/50. 80/60.
Rx- Rx Rx+ Rx++

Fri 12th June
Partner up 21/15/9 each .
1. Thruster / DB split jerk. 50/ 30 – 7 min
Then partner goes
2. Clean / D B split jerk. 60/40 – 6 min
Then partner goes
3 .Deadlift / DB split jerk. 80/50 – 5 min
Then partner goes

Sat 13th June
Crazy Sat

Mon 15th June
Partner up
Ouch max 9 rep bear
22 mins = 5-6 sets
Metcon
1000 D/U for time
Or 3000 singles
Finish early PB 500 row.

Tue 16th June
10 min tech
1- rope climb
2- bar M/ ups or M/Up ( box , band )
3- neg pull ups or strict
4- hand stand push ups or hold.
5- bar or ring dips.
6- toes to bar ( ring)
30 mins amrap

Wed 17th June
Increasing weight
Strict press 5×5
Push jerk 5×5
18 mins
Metcon
50/30 . 40/25
21 – S 2 O/ H
15 – push ups
9 – Wall ball. Red / blue
20 min Amrap

Thu 18th June
Max 3 reps. 20min ( 7sets )
Overhead squat
Metcon .
5 -overhead squat .
5 – snatch or C & J
15 min amrap. 40/30.. 35/25 .. 25/15.

Fri 19th June
Max farmers
Max sled push
Max sled pull ( rope )
Max log
Max fat bar deadlift.

Sat 20th June

Crazy Sat M&M

Mon 22nd June
5 rep C & J
20 min
Then
10 – C & J 40/25. 50/30
10 – pull ups
15 mins

Tue 23rd
Deadlift 5 rep max
20 mins
Diane 21/15/9
Deadlift & handstand P/U
Rx + roaming
15 min

Wed 24th
K/B push up
Swing
Goblet squat
Row
Clean
1-1 2-2 3-3 etc
40 min

Thu 25th
My son birthday
5 rep max snatch
20 min.
Metcon
23 – snatches 30/20
23 – pull ups
23 – T 2 B
23 min amrap

Fri 26th
Partner up
5 rep front / back squat.
20 min
Metcon
Bodyweight back squat
100 reps for time

Sat 27th

Crazy Saturday

Mon 29th June
Thruster row ladder.
Start with bar only 10 reps
10 down to 1 increasing weight.
300m row Inbetween
40 mins.

Tue 30th June
Gymnastics skills
10 min tech
Wod
1- rope climb ( full half )
2- H/S push ups ( hold or wall crawl)
3- Strict pull ups ( neg or ring row )
4- M/ ups or bar M/Up ( box , band )
5- Ring / Bar dips ( bands )
6- Toes to bar/ rings ( knee to chest)
30 mins amrap