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CF: Monday 18th June 2018

Warm Up
stretch and mobilize
3 rounds
5 inchworm to push up
10 PVC OHS
2 lap run
Skills / Strength
2 rounds, record scores!
1 x ME ring dips
90s rest

1 x ME push ups
90s rest

1 x ME L-sit hold

Metcon
DT
5 Rounds for time:
12 Deadlift
9 Hang Power Clean
6 Shoulder to Overhead
Scale: Use Lighter weight OR Kettlebells

CF: Thursday 14th June 2018

Warm Up
Mobilize shoulders

3 rounds
10 cal AB
1 length each arm OH KB walk
5 burpee high jump

Technique
Partner up and work on slow power snatch making sure you fully extend with a fast stable drop
Strength
POWER SNATCH 1RM
Power snatch 1RM

Build to last weeks weight in singles then
perform an additional 3 singles at a heavier weight

Metcon
CF.18.06.14
4 rounds

40 Air squats
20 Pull ups
10 Push jerk 60/40

CF: Wednesday 13th June 2018

Warm Up
Mobilize hips, ankles and Lats

3 rounds
1 minute plank
15 AKBS
1 length OH plate duck walk

Technique
Partner up, get a rack and work on Squatting with a vertical torso vertical with knees wide
Strength
FRONT SQUAT 1RM
Front squat 1RM

Build to last weeks weight in singles then
perform an additional 3 singles at a heavier weight

Metcon
CF.18.06.13
50 HSPU
60 KB DL 32/20
70 Walking lunges
80 Double unders

CF: Tuesday 12th June 2018

Warm Up
Stretch and mobilize shoulders and wrists

3 rounds
50 single skips
1 length bear crawl
10 DB push press (lightweight)

Technique
Partner up and work on dipping efficiently in the dip
Strength
PUSH PRESS 1RM
Push Press 1RM

Build to last weeks weight in singles then
perform an additional 3 singles at a heavier weight

Metcon
CF.18.06.12
2 minutes each station: 10s transition 2 ROUNDS
Air bike calories
Front rack hold in seconds 70/45
TTB
1 minute rest

CF: Monday 11th June 2018

Warm Up
Banded Tricep and Lat stretch

8 minute AMRAP
2-4-6-8-10…
DB front squats 10/5
Mountain climbers
Sit ups

Technique
Partner up and work on power clean technique
Strength
POWER CLEAN
 Power clean 1RM

Build to last weeks weight in singles then
perform an additional 3 singles at a heavier weight

Metcon
CF.18.06.11
Buy in 30 burpees
2 rounds
30 wallballs
20 box jump overs
1 MU – 12 ring dips
Buy out 30 burpees

Scale: Decrease ring dips to 8, use box dips

15 minute TC

CF: Saturday 9th June 2018

Warm Up
Technique
Technique and flow of metcon
Metcon
CF.18.06.09
For time:

50 HSPU/Push ups
50 TTB
50 Cal row, Schwinn/ 30 cal bike
50 Box walk overs
50 KB lunges

CF: Friday 8th June 2018

Warm Up
Stretch/Mobilize shoulders

3 rounds
1 lap run
10 hang muscle snatch
20,30,40s OHS hold

Technique
Highlight the importance of keeping your arms straight and lats tight in the drive phase then a FAST turnover when getting under the bar
Strength
POWER SNATCH
Power Snatch
5×2 @ 105-110% of 5RM

The Build Up;
1×10 empty bar
1×5 @ 50%
1×3 @ 70%
1×3 @ 85%
1×1 @ 95%
5×2 @ 105%

Metcon
CF.18.06.08
For time:

30/20 Cal bike (45/30 cal Schwinn)
45 DB clean and jerk 22.5/15
60 Pull ups

CF: Thursday 7th June 2018

Warm Up
Stretch and mobilize. Shoulders, Lats, Core

Double under Practise – 5 minutes

Conditioning
FUNCTIONAL BODY BUILDING

SUPERSET. To perform 1 exercise immediately after the other, then rest in the required time. In this case it can also be called PRE-EXHAUSTION

SUPER SET 3 sets, 45s rest after each set
Seated Behind the neck press
Alternating arm DB Lateral raise

SUPER SET 3 sets, 45s rest after each set
Barbell bench press
Close grip Push ups

SUPERSET 3 sets, 45s rest after each set
Horizontal/Feet elevated ring rows
Double hammer bicep curls

Metcon
CF.18.06.07
IN PARTNERS:
200 double unders
2,000 meter row
1 Person works while other holds 2 KBs in front rack position

CF: Wednesday 6th June 2018

Warm Up
Stretch/mobilize hips and ankles

EMOM 9 mins
1. 1 lap run
2. 20 walking lunges
3. 8 strict TTB

Technique
Elaborate the importance of keeping elbows high and knees pushing out wide
Strength
FRONT SQUAT
Front Squat
5×2 @ 105-110% of 5RM

The Build Up:
1×10 empty bar
1×5 @ 50%
1×3 @ 70%
1×3 @ 85%
1×1 @ 95%
5×2 @ 105%

Metcon
CF.18.06.06
3 rounds
21 American KBs 24/16
15 HSPU
9 BMU

Scale HSPU to push ups
Scale BMU to ring rows and box dips e.g. 9 ring rows + 9 box dips

CF: Tuesday 5th June 2018

Warm Up
3 rounds
1 length duck walk
5 box jumps (vertical body
10 wall angels
5 HIGH squat jumps
Technique
Make sure EVERYONE is dipping VERTICAL
Strength
PUSH PRESS
Push press
5×2 @ 105-110% of 5RM

The Build Up:
1×10 empty bar
1×5 @ 50%
1×3 @ 70%
1×3 @ 85%
1×1 @ 95%
5×2 @ 105%

Metcon
CF.18.06.05
5 rounds

15 Cal row
10 Burpees over rower
20 Air squats

1 minute rest

Total time is your score

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