May 30- June 3 WODs

Tuesday

Warm Up
21 Squats
15 Push Ups
9  Burpees
Joint Prep
2 Rounds
10 Shoulder Un-shrugs
10 Behind the neck strict press
10 Bent Rows

S/T – PULL UP TECHNIQUE (Kip Swing/Butterfly)

RING DIP TECHNIQUE

*DURING YOUR REST PLEASE MAKE SURE YOUR TRIIB ACCOUNT IS SET UP.  USE THE IPAD TO COMPLETE YOUR WAIVER.

WOD – REGIONALS EVENT 2 **12min TIME CAP

21 – 15 – 9

KETTELBELL/DUMBBELL SNATCHES (53/35)

RING DIPS

L1 – box dips

L2 –  (35/26), Supported Dips

Rx – Above

Comp – (70/53), MU to Ring Dip

CORE FINISHER: 40x KB/DB RUSSIAN TWISTS

Wednesday

Warm Up

Partner Warm Up
40 Plank Low 5’s
30 High 10 Sit Ups
20 Push Up Low 5’s

 

Joint Prep
Group Burgener Snatch Progression

S/T – POWER SNATCH TECH

4 x 2 INCREASING WEIGHT

HIGH HANG POWER

ABOVE THE KNEE POWER

BELOW THE KNEE POWER

FROM THE GROUND

*DURING YOUR REST PLEASE MAKE SURE YOUR TRIIB ACCOUNT IS SET UP.  USE THE IPAD TO COMPLETE YOUR WAIVER. DOWNLOAD AND LOG IN TO THE APP ON YOUR PHONE.

WOD – REGIONALS EVENT 3 – **20min TIME CAP

30 x OVERHEAD KETTELBELL/DUMBBELL LUNGE (53/35)

100 x DOUBLE UNDERS

50 x WALLBALLS (20/14)

500m RUN

50 x WALLBALLS (20/14)

100 x DOUBLE UNDERS

30 x OVERHEAD KETTELBELL/DUMBBELL LUNGE

L1 – 100 x SINGLE UNDERS

L2 – (35/15), 50 x DOUBLE UNDERS/ATTEMPTS, (14/10)

Rx – Above

Comp – (70/53), (30/20)

CORE FINISHER: 40 x MED BALL SIT UPS

Thursday

Warm Up
400m Run

Joint Prep
2 Rounds
10 Iron Crosses
10 KB Windmills
15 Back Ext

S/T – 5 ROUNDS – GETTING AHAHP

5 & 5 – BOTTOMS UP KETTELBELL PRESS

10 x ALTERNATING PISTOLS

*DURING YOUR REST PLEASE MAKE SURE YOUR TRIIB ACCOUNT IS SET UP.  USE THE IPAD TO COMPLETE YOUR WAIVER. DOWNLOAD AND LOG IN TO THE APP ON YOUR PHONE.

WOD – REGIONALS TEAM EVENTS 1&3  **15min TIME CAP

500m RUN

32 x SYNCRO HAND RELEASE PUSHUPS

32 x SYNCRO BARBELL POWER SNATCHES (95/65)

L1 –

L2 – (65/45)

Rx – Above

Comp – (115/75)

CORE FINISHER: 20 & 20 PLATE OVER UNDERS

Friday

Warm Up
20 Wall Balls
20 Med Ball Cleans

Joint Prep
2 Rounds
10 Standing Arc-Pause-Stretch
10 Scap Pull Ups
15 Back Ext

S/T – HANDSTAND PUSHUP/HOLDS/WALK TECHNIQUE WORK

*DURING YOUR REST PLEASE MAKE SURE YOUR TRIIB ACCOUNT IS SET UP.  USE THE IPAD TO COMPLETE YOUR WAIVER. DOWNLOAD AND LOG IN TO THE APP ON YOUR PHONE.

WOD – REGIONALS EVENT 6 **10min TIME CAP

800m RUN

20 x BURPEE BOX JUMP OVERS (24/20)

10 x CLEANS (135/95)

L1 – (16/PLATES)

L2 – (20/16), 95/65

Rx – Above

Comp – (30/24), 155/105

CORE FINISHER: 3min PLANK HOLD

Saturday

Warm Up
500m Run

Joint Prep
Group Circle

WOD
25 Min Cap
Death By Thrusters (95/65)
Rest 2 Min
Death By Burpees

L1-
L2- 75/55
Rx- above
Comp- 115/85

*******METCON*******

Tuesday

Warm Up
21-15-9
Squats
Push Ups
Sit Ups
WOD

25 Min AMRAP
EMOM 3 Burpees

50 Jumping Pull Ups
50 Lunges
50 Slam Balls
50 Sit Ups
50 Push Ups
50 Squats
50 Mountain Climbers

Wednesday

Warm Up

400m Run
40 Squats
30 Sit Ups
20 Push Ups
10 Burpees

 

WOD

22 Min AMRAP
400m Run
20 KB Swings
20 V-Ups

 

Thursday

Warm Up

400m Run
25 Wall Balls

 

WOD
10 Min AMRAP
50 Single Unders
30 Squats
10 Dumbbell Push Press
Rest 2 Min
10 Min AMRAP
100m Run
100m Dumbbell Farmers Carry
20 Dumbbell Thrusters

Saturday

Warm Up

1 Mile Run

 

WOD

30 Min EMOM
5 Wall Balls
4 Med Ball Cleans
3 Push Ups

 

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