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MON May 11/15
Regionals Cycle 5
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
Regional Team WOD
A. Event 4 – Snatch (rotation)
– Done @ 80%
B. Event 5 Practice – HSPU walks
C. Event 1 practice
– Partner deadlifts @ 360# and synchro pull-ups for 15-12-9
D. GHS sit-ups 4×15 each
Level 1 – HEALTH
A. Rope climbs – 5-10 min practice tech
B. EMOM – rotate through these movements;
– 1-2 rope climb
– 4 Alt DB snatches
– 10-12 perfect push-ups
– 4-6 alternating pistols
32 min total (8 rounds)
TUES May 12/15
Regionals Cycle 5
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. Power snatch + OHS 10(72.5%1+2) – EMOM
>>>In Class
A. Clean + front squat + jerk 4(70%1+3+1)
B. Modified Regionals Event #7 for time
– 30 Calorie row
– 30 strict HSPU’s
– 30 T2B
– 50’ overhead lunge with 65/95# (I know its lighter…relax)
**Scale HSPU’s with bands if necessary
Level 1 – HEALTH
A. Clean + front squat + jerk 4×1+3+1 or front squat + jerk 3+1 (from rack)
B. Modified Regionals Event #7 for time
– 25 Calorie row
– 25 DB push press
– 25 T2B or hanging knee-ups
– 50’ Lunges or DB lunges (walking)
WED May 13/15
Regionals Cycle 5
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
A. HS waling practice – 5 minutes
B. Bar MU’s – 1-2 Q30sec x 12 rounds
**Scale with bands if necessary
>>>In Class
A. Back squats 5.4.3.2.1 – build to max single.
B. Regionals Event #2 – modified – In groups of 3 complete for time;
– 105 55/75# snatches
– 15 rope climbs
– 69 75/115# Thrusters
**Level 2 scale loads if needed
Level 1 – HEALTH
A. Back squats 5.4.3.2.1 – build to heavy single.
**No max effort if you are new to squats. Try 8-7-6-5-4
B. Regionals Event #2 – modified – In groups of 3 complete for time;
– 105 35/45# snatches
– 15 rope climbs or lying rope climbs
– 69 55/75# Thrusters
THURS May 14/15
Regionals Cycle 5
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 5.4.3.2.1 – build to 90% of last weeks best.
B. Press clusters 4(82.5%x1+1+1) – reps every 15 sec – rest as needed between sets
**Adjust percentage as necessary to complete
>>>In Class
“Santiago”
7 Rounds for time:
– 18 25/35# DB hang cleans
– 18 Pull-ups
– 10 95/135# Power cleans
– 10 HSPU’s
**33min Time cap
Level 1 – HEALTH
“Santiago”
7 Rounds for time:
– 18 15/25# DB hang cleans
– 18 Pull-ups
– 10 65/95# Power cleans
– 10 15/25# DB push press
**33min Time cap
FRI May 15/15
Regionals Cycle 5
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. Volume work (alternate every min x 12 minutes
– Push-ups x6-8
– Pull-ups x3-4
**6 rounds of each
B. Partners – AMRAP in 12min of;
– 15 DB moderate load Push press
– 4 gym length sprints
**Tag partner and repeat for as many rounds as possible in 12 min.
SAT May 16/15
Regionals Cycle 6
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 3(70%x3, 75%x2, 80%x1)
>>>In Class
A. Max TGU – find in 15 min
B. Row intervals 1 min max effort – Every 4 min x 5 rounds
C. Weighted side planks 3x20sec/side
Level 1 – HEALTH
A. Max TGU – find in 15 min
B. Row intervals 1 min max effort – Every 4 min x 5 rounds
C. Weighted side planks 3x20sec/side
SUN May 17/15
Regionals Cycle 6
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. Power snatch + snatch 50-55-60-65-70%x2
B. Clean and jerk – work to max effort: (2(50%x2), 2(60%x2), 2(70%x2), 75-80-85-90-95-100+%x1…work to max
>>>In Class
A. 5 rounds for time of;
– 30 24/32kg KBS
– 30 burpees
– 30 T2B
**Time cap 24min
Level 1 – HEALTH
A. 5 rounds for time of;
– 25 16/24kg KBS
– 25 burpees
– 25 T2B or hanging knee-ups
**Time cap 24min
