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MON April 27/15
Regionals Cycle 3
WARM-UP –
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of LEvel 1 warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 2&3 – FITNESS & SPORT
A. Clean and jerk 4(80%x2)
>>>In Class
A. Back squats 8(85%x1) – EMOM
B. In partners – AMRAP in 12 min
– 1 legless rope climb
– 20 DU’s
– 4 gym length sprints
>>>After Class
A. 50 GHD sit-ups (break up as you wish)
Level 1 – HEALTH
A. Back squats 8×2 – EMOM
B. In partners – AMRAP in 12 min
– 1 lying rope climbs or 6 tough ring rows.
– 20 DU’s or skip rope
– 4 gym length sprints
TUES April 28/15
Regionals Cycle 3
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of LEvel 1 warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 2&3 – FITNESS & SPORT
A. Deadlift 4×2
B. MU’s (ring) complete 10, 20, or 30 – based on how lats and back are feeling. Break up as you wish. – just get work done.
>>>In Class
A. Press 5×2 – across
B. AMRAP in 12 min of;
– 4 c2b pull-ups
– 8 HSPU’s
– 16 pistols
Rest 2 min – repeat
Level 1 – HEALTH
A. Press 5×2 – across
B. AMRAP in 12 min of;
– 4 pull-ups or 6 ring rows
– 8 DB push press
– 16 pistol regressions or squats
Rest 2 min – repeat
WED April 29/15
Regionals Cycle 3
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of LEvel 1 warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 2&3 – FITNESS & SPORT
Rest Day
Level 1 – HEALTH
A. HSPU work – regressions; full HSPU, banded HSPU, Wall walk-ups + hold,
B. Hang snatch work –
C. Complete EMOM alternating movements per min.
– 2-4 HSPU’s or variation only 1 wall walk-up and hold
– 2 hang power snatch or power snatch
20 min (10 rounds)
THURS April 30/15
Regionals Cycle 4
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of LEvel 1 warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 2&3 – FITNESS & SPORT
A. HS walking practice – 10 min
B. Snatch 3(80-85-90%x1)
>>>In Class
A. AMRAP in 2min
– 3 clean to thrusters @ 125/185# (or 50% best c&j)
– 10 push-ups
– 6 18/24” box jumps
Rest 2 min
5 rounds
>>>After class
A. Back squat 70% for max reps
**Max reps does not mean pinned in the bottom – do one good set and carry on – know when you don’t have another rep – if you’re not sure, then your done.
Level 1 – HEALTH
A. AMRAP in 2min
– 3 clean to thrusters @ 95/135# or moderate load thrusters from rack
– 10 push-ups
– 6 12/18” box jumps
Rest 2 min
5 rounds
FRI May 01/15
Regionals Cycle 4
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of LEvel 1 warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 2&3 – FITNESS & SPORT
A. Snatch deadlift to high hang + low hang snatch + OHS 1+2+3 start at 40% and build to 60% in 5% jumps
B. Clean and jerk 2(80-90-95%x1)
>>>In Class
A. AMARP in 19 min
– 20 shoulder to overhead @ 95/135#
– 40 KB snatches (20l/20r)
– 80 DU’s
Level 1 – HEALTH
A. AMARP in 19 min
– 20 shoulder to overhead @ 65/95#
– 40 KBS @ 12/16kg
– 80 DU’s or skip rope
SAT May 02/15
Regionals Cycle 4
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of LEvel 1 warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 2&3 – FITNESS & SPORT
“Gymnastics”
A. Complete;
– EMOM alternating between the following movements;
– 1-5 MU’s (scale based on ability)
– 4-6 HSPU’s scale difficulty to reps
10 rounds
>>>In Class
A. AMRAP in 1 min;
– 2 deadlift 205/315#
– 6 bar over burpees
Rest 2min
10 rounds
>>>In Class
A. 20 perfect skin the cats
Level 1 – HEALTH
A. AMRAP in 1 min;
– 2 deadlift 155/225# or mod/heavy load
– 6 bar over burpees
Rest 2min
10 rounds
SUN May 03/15
Regionals Cycle 4
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, toe touches, high knee pull-ins, butt kickers, spidermans, down dog calf stretches, squat to stands.
**Level 1 warm-up – ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats, ROUND 2 = 10 kips on bar, 10 strict pull-ups, 10 close grip push-ups, 10 prisoner squats, ROUND 3 = 10 kips on bar, 10sec false grip hold on bar, 10 close grip push-ups, 10 walking lunges.
**Level 2+3 warm-up option – ROUND 1 = round 2 of LEvel 1 warm-up, ROUND 2 = 10 ring kips, 10 MU transitions from kneeling or heels, 10 HS kick-ups with hold, 10 jumping squats, ROUND 3 = 10 ring kips, MU on rings (only if easy – do unbroken easy set of 1-5) or false grip hang on straight bar for 10-20sec, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 3 – SPORT – Rest day (optional)
Regional Team run wod
– Run – 5 min on 1 min off x 6 rounds
Level 1 – HEALTH
A. Jerk from rack work – 10 min
B. EMOM of;
Min 1 – 2 jerk from rack at moderate load
Min 2 – 8 strict pull-ups
Min 3 – 10 perfect push-ups
10 rounds (30min)
C. Core work to finish of coaches choice
