Monday
Strength
15 Minutes to find a Clean & Jerk 1rm
WOD
For time:
Row 400m
20 Thrusters 95/65
20 Pull-ups
20 OHS 95/65
Run 400m
15 Thrusters 95/65
15 Pull-ups
15 OHS 95/65
Row 400m
Tuesday
Strength
Back Squat
-1x5 @ 80%
-2x5 @ 83%
-1x5 @ 86%
WOD
With a 12 Minute Clock:
4 Rounds of:
15 Shoulder-to-Overhead 135/95
15 Toe-to-Bar
50 Double-unders
with the remaining time, as many reps as possible of:
Burpee Broad Jumps
Wednesday
Strength
Power Snatch+Snatch
-2 sets @ 75%
-1 set @ 80%
-1 set @ 83%
-1 set @ 86%
WOD
"TK"
20 Minute AMRAP of:
8 Strict Pull-ups
8 Box Jumps 30"/24"
12 KBS 70/53
U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan. He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.
Thursday
Strength
Push Press
-1x5 @ 80%
-2x5 @ 83%
-1x5 @ 86%
WOD
12 Minute AMRAP of:
10 Deadlifts 135/95
6 Barbell Burpees (3 per side)
5 Hang Power Cleans 135/95
6 Barbell Burpees (3 per side)
200m Row
Friday
Strength
OHS
15 Minutes to work up to a heavy triple. If new, work technique instead.
WOD
Four rounds for time of:
3 Rope Climbs
10 HSPU
200m Suicide Sprint (Speed bump and Back Twice)
100m Farmer's Walk 70/53 (per hand)
Time Cap: 20 Minutes
Road to Regionals 2014
Monday
I-
Warm up, mobility, flexibility, foam roll
II-
3 Position Clean
-3 sets @ 80%
-2 sets @ 83%
Every Even Minute On the Minute 10 Minutes (Including 0:00 and 10:00)
Back Squat, 4 reps @ 83%
II-
Ground to Overhead-
3 Rounds @ 155/105
30 seconds Max Reps
30 seconds Rest
rest two minutes then repeat @ 135/95
III-
Five rounds for time of:
10 Thrusters 95/65
15 Double-unders
Tuesday
I-Warm up, mobility, flexibility, foam roll
II-
Snatch Pull+Hang Snatch+OHS
-Work up to a heavy single
EMOM for 5 Minutes
-5 Power Snatches @ 70% of heavy single number
III-
Five rounds of:
3 Muscle-ups
10 KBS 70/53
Rest One minute between rounds
Five rounds of:
12 Chest-to-Bar Pull-ups
250m Row
Wednesday
I-
Warm up, mobility/flexibility/foam roll
II-
Clean Pull+Clean High Pull+Power Clean+Clean
-5 sets @ 75%
Back Squat
-1x6 @ 65%
-1x5 @ 70%
-1x4 @ 75%
-1x3 @ 80%
-1x2 @ 85%
-1x1 @ 90%
III-
Open Simulation WOD
10 Minute AMRAP of:
3 Hang Cleans 135/95
3 Burpees
3 Wall Balls
6 Hang Cleans 135/95
6 Burpees
6 Wall Balls
9 Hang Cleans
9 Burpees
9 Wall Balls
Keep on going up by 3 until time is over
IV-
4x500m Row Work Rest ratio 2:1
Thursday
I-
Rest.
Friday
I-
Warm up, flexibility, mobility, foam roll
II-
Pistols
15 Minutes to work on Pistol skill
Clean & Jerk
-15-20 Minutes work up to a heavy double
Snatch
5 rounds of:
-30 Seconds Unbroken Hang Snatch (Power or Full) (Weight per round: 135, 115, 95, 95, 75)
-60 seconds rest
Thruster
-4x5 @ 135, 155, 155, 165
III-
For time:
7-5-3
Muscle-ups
HSPU
10 Minute AMRAP of:
300m Row Buy-in.
5 Deadlifts 275/185
10 Pistols (5 per leg)
10 KB Snatch (5 per arm) 53/35
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