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MON May 25/15
Regionals Cycle 7
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 2(50%x3), 2(60%x2), 70%x2, 80-85-90-95-100+%x1 – work to max
>>>In class
A. Complete:
– 5 Power clean @ 60%
– 10 pull-ups
Every 3 min x 8 rounds
>>>After class
A1. GHD sit-ups 3×10-15
A2. GHD back extensions 3x 15-20
Regionals team WOD
A. Snatch – event #4+5
B. Complete;
– 135 snatches
– 19 rope climbs
– 90 thrusters
Level 1 – HEALTH
A. Complete:
– 5 Power clean or deadlifts at moderate load
– 10 ring rows or pull-ups
Every 3 min x 8 rounds
TUES May 26/15
Regionals Cycle 7
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. Gymnastics – Complete 1 round of;
– 3 strict HSPU’s + 4-6 kipping HSPU’s
– 8 -12 pistols (alternating)
Every 2 min x 6 rounds
**No more than 45sec of work
>>>In Class
A. Deadlift 10×1 @ 70% – EMOM
B. AMRAP in 8 min;
– 95/135# deadlift
– Push-ups
2-4-6-8-10….
Regionals team WOD
A. Complete – run wall ball @ shorter distances and total volume
B. T2B – 100 for total team
Level 1 – HEALTH
A. Deadlift 10×1 @ moderate load – EMOM
B. AMRAP in 8 min;
– 95/135# deadlift
– Push-ups
2-4-6-8-10….
WED May 27/15
Regionals Cycle 7
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
Regionals team WOD
– Mobility and light barbell work of choice.
Level 1 – HEALTH
A. Rope climbs – 5-10 min practice tech for wod
B. EMOM – rotate through these movements;
– 1-2 rope climbs
– 4 Alt DB snatches @ heavy load
– 10-12 perfect push-ups
– 4-6 alternating pistols
32 min total (8 rounds)
THURS May 28/15
Regionals Cycle 7
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 8(70%x1+2) – EMOM
>>>In Class
A. Clean + front squat + jerk 6(65%x1+2+1)
B. Complete;
– 6-9 strict HSPU’s
– 6-9 pull-ups
– Row 100m max effort
Every 4 min x 4-5 rounds
Level 1 – HEALTH
A. Clean + front squat + jerk 6×1+2+1 or front squat from rack + jerk 6×3+1
B. Complete;
– 6-9 DB press (heavy)
– 6-9 pull-ups
– Row 100m max effort
Every 4 min x 4-5 rounds
FRI May 29/15
Regionals Cycle 7
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. Stone loading – load moderate load stone 10×2
>>> In Class
A. Back squats 4(65%x6)
B. AMRAP in 2min of;
– 8 KBS @ 16/24kg
– 8 box jump overs
Rest 2 min x 4 rounds
Level 1 – HEALTH
A. Back squats 4×6 at light/moderate load
B. AMRAP in 2min of;
– 8 KBS @ 12/16kg
– 8 box jump overs
Rest 2 min x 4 rounds
SAT May 30/15
Regionals Cycle 7
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. Ring MU’s or Bar MU’s – 1-2 – EMOM for 12-15 minutes
**Scale to ring dips
>>>In Class
A. Press 5×5 (moderate loads) – Every 3 min
B. AMRAP in 1 min of;
– 2 deadlifts @ moderate load
– 4 bar over burpees
Rest 1 min x 6 rounds
Level 1 – HEALTH
A. Press 5×5 (moderate loads) – Every 3 min
B. AMRAP in 1 min of;
– 2 deadlifts @ moderate load
– 4 bar over burpees
Rest 1 min x 6 rounds
SUN May 31/15
Regionals Cycle 7
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
Level 1 – HEALTH
A. 15-25 wall walk-ups + 5 sec hold each (5 min)
B. Snatch deadlift to high hang (3sec pause) + high hang shrug 3×4 @ heavy load)
C. EMOM (both movements each min) x 10 rounds
– 4 strict pull-ups
– 6 perfect push-ups
D. Weighted front planks 4 x 30sec holds
