Saturday 23rd June 2018

30 min continuous running clock (5min intervals):

0:00:  1000 Meter Row

5:00:  75 Shoulder to Overhead (30/42.5)

10:00: 15/20 Muscle-Ups or 30 Strict Pull-Ups

15:00: 75 Wall Ball (7/9)

20:00: 75 Box Jump Overs (20/24)

25:00: 800 Meter Run

 

Record time for each section.

If not completed then record reps done.

Friday 22nd June 2018

Warm-up

 Spend 10 mins working on your choice gymnastics skill. Pick one and focus for 10 mins.

(Handstand, Pull-ups, Muscle-ups, Pistols, Rope Climb)

 

PARTNER WOD

24 min AMRAP

Alternate movements of:

  • 3 HSPU*
  • 6 Pull-Ups*
  • 9 Toes-to-Rings
  • 12 Russian Kettlebell Swings (24/32)
  • 15 Calories of Rowing

*Rx plus = 3 strict HSPU & 6 Strict Pull-ups

Thursday 21st June 2018

A. Front Squat

  • 4-4-4-4-4

E2.5M

Guide:

  • *Sets 1-2 – 70-75%
  • *Sets 3-4 – 75-80%
  • *Sets 5 – 80% or more

 

B. 9 min AMRAP

Ascending ladder 3,6,9,12,15 etc….

  • Hang Squat Cleans (35/52.5)
  • Burpees over the bar

 

Finisher: Accumulate 1 min static hold in:

  • Hollow position
  • Plank (weighted if poss)
  • Ring hold (or l-sit)

Wednesday 20th June 2018

A. Deadlift

5-4-3-2-2-2

Guide – 3 x 2 are the main goal here.

  • *Set 1 – 5 reps @ 70%
  • *Set 2 – 4 reps @ 75%
  • *Set 3 – 3 reps @ 80%
  • *Set 4 – 2 reps @ 85%
  • *Set 5 – 2 reps @ 90%
  • *Set 6 – 2 reps @ 90+

 

B. For time:

  • 60 Double-Unders
  • 30 Alt DB Snatch (15/22.5)
  • 30 Pull-Ups
  • 40 Double-Unders
  • 20 Alt DB Snatch (15/22.5)
  • 20 Pull-Ups
  • 20 Double-Unders
  • 10 Alt DB Snatch (15/22.5)
  • 10 Pull-Ups

*Double singles

Tuesday 19th June 2018

A. Push Press

  • 12 mins to build to todays best 3RM

.

B. 3 x 4min AMRAPs

  • 400m Run/Row
  • 20 KBS (16/24)
  • Max rep Push Press (35/50)

Rest 2 minutes between sets.

 

 

Monday 18th June 2018

A. Back Squat

  • 2-2-2-2-Max reps

*Sets 1-4 – 2 reps @ 88-94%
*Set 5 – Max Reps @ 90%

 

B. 3RFT

  • 10 Chest-to-Bar Pull-Ups
  • 15 Box Jump-Overs (20?/24?)
  • 20 Wall Balls (7/9)

 

 Finisher: One attempt at max rep pull-up set and max rep ring dip or push-up set.

Saturday 16th June 2018

2014 Regionals Event 6

 

For Time:

  • 50 Cal Row
  • 50 Box Jump Overs (20/24)
  • 50 Deadlifts (55/80)
  • 50 Wall Balls (7/9)
  • 50 Ring Dips
  • 50 Wall Balls
  • 50 Deadlifts
  • 50 BXJO
  • 50 Cal Row

**Scale ring dips for push-ups where required.

40 min cap

Friday 15th June 2018

A. 12 mins to build to heaviest complex of:

  • 1 x hang snatch & 1 x snatch

 

B. 3RFT

  • 400 Meter Run
  • 15 Overhead Squats (42.5/60)

16 min cap

Thursday 14th June 2018

A. Push Jerk

  • 3-3-3-3-3

E2M

 

B. 12 min AMRAP

  • 10 Push Presses (30/42.5)
  • 10 Alternating Overhead Reverse Lunges (30/42.5)
  • 10 Pull-Ups

 

Finisher: Tabata

10 rounds (5 sets each)

  • Alternating of Ring Hold & Active Bar Hang

 

 

Wednesday 13th June 2018

A. Front Squat

  • 2-2-2-2-2

B. 7 min AMRAP

  • 3 Thrusters (42.5/60)
  • 6 Toes to Bar
  • 12 KBS (24/32 kg)

 

 Finisher: 5-4-3-2-1

  • Strict Pull-ups
  • Strict Ring Dips

 Not timed. Athletes can take as much rest as needed but must do each set unbroken to move on.