Friday, 6/1/2018

A. Take 15-20 minutes to build to today’s heavy hang power clean B Regional’s Event 5 For time: 50 handstand push-ups 50 toes-to-bars 50-cal. Row 50 dumbbell box step-overs 50-ft. right-arm dumbbell overhead lunge 50-ft. left-arm dumbbell overhead lunge M 70-lb. dumbbells, 24-in. box, 17-min. time cap F 50-lb. dumbbells, 20-in. box, 22-min. time cap *Scale down to finish within the time cap N. 10-9-8…1 of: GHD Sit Ups 200 meter after each...

Thursday, 5/31/2018

A. Four sets of: Back Squats x 8-10 reps @ 30X0 (Light to medium weight, work on form) Rest 45 seconds Single-Leg Hip Bridge x 10 reps each leg @ 2011 Rest 45 seconds Single-Arm Dumbbell Row x 10-12 reps @ 2111 Rest 45 seconds Regional’s Event 4 For time: 2 rounds of: 10 snatches, 175 / 125 lb. 12 burpees Then, 2 rounds of: 10 snatches, 115 / 75 lb. 12 burpees Time cap: 9 minutes * Scale down to finish within the time cap N. Regional’s Event 1 Triple 3 For time: 3,000-m row 300 double-unders 3-mile run Time cap: 49...

Wednesday, 5/30/2018

A. Four sets of: Push Press x 3-5 reps Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110 Rest 90 seconds B. Regional’s Event 3 For time: 9 muscle-ups (Ring or Bar) 25 Feet Handstand walk 36 single-leg squats 25 Feet Handstand walk 9 muscle-ups Handstand walk 45 single-leg squats Handstand walk 9 muscle-ups Handstand walk 54 single-leg squats Time cap: 13 minutes *Mod for Muscle Ups: 9 strict pull up + 9 Dips *Mod for Handstand Walks: 3 Wall Walks or 25 feet bear crawl N. E3MOM for 9 Minutes (3 Sets) 500 Meter...

Tuesday, 5/29/2018

A. Four sets of: Bulgarian Split Squat x 6-8 reps each leg @ 30X0 Rest 60 seconds Plank Hold x 60 seconds Rest 60 seconds B. Regional’s Event 2 “Linda” 10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlift, 295 / 220 lb. Bench press, 195 / 135 lb. Squat clean, 145 / 105 lb. Time cap: 17 minutes *Please Scale down to finish within the time cap N. “Half...