6.19.2018

Tuesday

Skills and Drills:

8min AMRAP

Square HS Walk

Setup: Set up 4 cones 8ft apart (black mats are 4'x6').  Once one lap is completed go back the other way.

 

BB CYCLING:

Snatch

4x2 @ 65%

C& J

4x2 @ 65%

Snatch Balance

4x3 @ 75%

Strength:

Hip EXT 5x10 (w/ barbell)

WOD:

Complete 10 rounds of:

5 Parallette Handstand Push-ups

5 “L” Pull-ups

6.18.2018

Monday

Skills and Drills:

In any order:

90 Ring Push Ups

60 Strict Toes to Bars

BB CYCLING:

Snatch

3x2 @ 70%

2x1 @ 70%

C& J

3x2 @ 70%

2x1 @ 70%

Strength:

Back Squat

4x2 @ 80%

Reverse Hyper 3x20

WOD:

Weighted walking lunge/push-press

for 400 meters. (75/50)

Four lunge steps, alternating legs,

followed by 5 reps of push-press

repeated through 400 meters. Rack

and press from back, front, or

alternate at will.

6.16.2018

Saturday

Skills and Drills:

4 ROUNDS:

  • 15m Slide to Hollow
  • 25 Superman Rocks

BB CYCLING:

Snatch

1 @ 80%, 1 @ 82%, 1 @ 84%, 2x1 @ 87%, 1 @ 82%, 1 @ 80%

C& J

1 @ 80%, 1 @ 82%, 1 @ 84%, 2x1 @ 87%, 1 @ 82%, 1 @ 80%

Strength:

GH Raise  4x10 ( weighted)

WOD:

Regional Event 5 (teams of 2 or 3)

50 HSPU

50 T2B

50 Cal Bike

50 DB over Box (70/55)

50 Ft Lunge L arm oh

50 ft Lunge r arm oh

6.15.2018

Friday

Skills and Drills:

For Time

GHD Situp UNBROKEN

RX

  • 25-20-15-10-5 

MODS 

  • 20-16-12-8-4
  • 15-12-9-6-3
  • 10-8-6-4-2

BB CYCLING:

Snatch

3x1 @ 80%

Snatch Pull standing on Riser( 3in)

3x3 @ 95%

Strength:

Back Squat

4x2 @ 87%

Reverse Hyper

3x20

WOD:

5 Legless Rope Climb

10 Deficit Handstand push-ups (3-45lbs/2-45lbs)

4 LeglessRope climb

8 Deficit Handstand push-ups

3 Legless Rope climb

6 Deficit Handstand push-ups

2 Legless Rope climb

4 Deficit Handstand push-ups

1 Legless Rope climb

2 Deficit Handstand push-ups

6.12.2018

Tuesday

Skills and Drills:

5 ROUNDS:

60 Second Handstand Hold Against Walls

10 Lateral HS Walk L (use wall if needed)

10 Lateral HS Walk R (use wall if needed)

30 Second Planches with Knees on Elbows Hold

http://gymnasticswod.com/content/fri-0515

BB CYCLING:

Clean off blocks

4x2 @ 75%.  above knee

Snatch Balance

4x3 @ 85%

Strength:

Jerk from blocks

2x3 @ 84%

2x2 @ 84%

Hip EXT  5x10. Use barbell or safety squat bar

WOD:

Complete 5 rounds of:

Run 400 meters

21 Overhead Squat (95/65)

6.9.2018 | Regional Workout Saturday

Saturday

Skills and Drills:

Find Your 1 Repetition Max Weighted

Push Up

BB CYCLING:

Snatch

2@ 60%, 2@ 65%, 2x1 @ 70%, 2x1 @ 75%

C& J

2@ 60%, 2@ 65%, 2x1 @ 70%, 2x1 @ 75%

Strength:

Bent over Row 4x8. barbell

GH Raise 4x10 weighted

DB Bench 4x12

WOD:

Regional Workout

EVENT 3

For time:

9 muscle-ups

Handstand walk (30')

36 single-leg squats

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

6.5.2018

Tuesday

Skills and Drills:

4 ROUNDS:

20 Slide to Hollows (paint lid)

20 Second Planche in Tuck Positions Hold

20 Toe Point to Inverted Pikes

20 Second Planches with Knees on Elbows Hold

http://gymnasticswod.com/content/fri-0612

BB CYCLING:

Mid Hang Clean

4x3 @ 70%.  above knee

Snatch Balance

4x3 @ 70%

Strength:

Jerk from blocks

4x2 @ 75%

Hip EXT

3x30 no weight

WOD:

Five rounds for time of:

15 Thruster (95/65)

15 Bar-facing burpees

6.4.2018

Monday

We are now entering the final month of this 12 week Cycle.  The percentages are going to be preparing you for the max lifts at the end of the month.  Almost there!

Skills and Drills:

5 ROUNDS:

5 Front Levers

5 Back Levers

Finish With 100 Superman Rocks

http://gymnasticswod.com/content/tue-0616

BB CYCLING:

Mid Hang Snatch 4x2 @ 65% mid thigh

Clean Pull off 3" riser 3x3 @ 83%

Strength:

Back Squat 5x2 @ 80%

Reverse Hyper 3x20

WOD:

Complete 5 rounds of:

10 Deadlift 2x bodyweight 

10 Deficit Handstand Push-ups (Ears go below hands)

6.1.2018

Friday

Skills and Drills:

10 to 1:

Tempo Push Up

2 Second Down, 2 Second Hold, 2 Second Up

Ring Row

2 Second Up, 2 Second Hold, 2 Second Down

BB CYCLING:

Snatch

2 @ 75%

4x1 @ 80%

Snatch Pull off riser

5x4 @ 93% (3")

Strength:

Back Squat

5x3 @ 87%

Reverse Hyper

3x20

WOD:

Five rounds for time of:

15 Ring rows (Feet on Box)

15 Bench press (155/105)

15 Back squat (225/155)

Set up rings and box such that

heels are at the height of the.

bottom of the rings

5.30.2018

Wednesday

Skills and Drills:

4 ROUNDS:

Max Reps Of Bar Pull Up With Underhand Grip

Rest 1 Minute

BB CYCLING:

Muscle Snatch

2x3 @ 76%

2x2 @ 79%

C&J

2 @ 75% 

4x1 @ 80%

Strength:

Front Squat

5x2 @ 89%

Reverse Hyper

3x20

WOD:

30-20-10 rep

Overhead squats (95/65)

Burpees

For Time

5.29.2018

Tuesday

Skills and Drills:

In Any Order:

40 Deficit Push Up's, See Deficit Push Up Progressions

40 Pistols Total

40 Toes to Bars

BB CYCLING:

Clean off Blocks

4x2 @ 75% above knee

Snatch Balance

2x3 @ 80%

2x2 @ 84%

Strength:

Jerk from blocks 4x2 @ 84%

Hip EXT 5x10 Add Weight

WOD:

EMOM for 30 mins

1st min: 5 x Stone to Shoulder (115/75)

2nd min: 200m row

3rd min: 50ft Farmers Carry

@ Bodyweight each hand

Regional Saturday | 5.26.2018

Saturday

Skills and Drills:

10 to 1 of:

Strict Dip

Strict Bar Pull Up

BB CYCLING:

Snatch

1 @ 80%, 1 @ 82%, 1 @ 84%, 2x1 @ 87%, 1 @ 84%, 1 @ 82%

C& J

1 @ 80%, 1 @ 82%, 1 @ 84%, 2x1 @ 87%, 1 @ 84%, 1 @ 82%

Strength:

Bent over Row 4x8 barbell

GH Raise 4x10 weighted

DB Bench 4x12

 WOD

Event 6

16-12-8

Thruster (155/115) 

4-3-2

Rope Climb

5.25.2018

Friday

Skills and Drills:

3 ROUNDS:

12 Handstand Push Ups

3 Rope Climbs with Straight Legs

BB CYCLING:

Snatch

2x2 @ 75%

3x1 @ 80%

Snatch Pull off Riser

5x5 @ 90%

 

Strength:

Back Squat

5x4 @ 85%

Reverse Hyper3x20


WOD:

Complete 7 rounds:

Walking lunge 100 ft. 

12 Chest to Bar Pull Ups

20 Push-ups

5.23.2018

Wednesday

Skills and Drills:

ACCUMULATE 2 minutes of each hold:

L Seat on rings

Planche in Tuck Position on paralettes

Superman

 

BB CYCLING:

Muscle Snatch

2x3 @ 75%

2x3@ 78%

3 @ 80%

C&J

2x2 @ 75%

3x1 @ 80%

Strength:

Front Squat

5x3 @ 87%

Reverse Hyper 3x20

WOD:

25 min to complete:

"Lynne"

Five rounds for max reps of:

Body weight bench press

Pull-ups

Score is total reps

If able to do 20 kipping pull-ups then do strict or C2b

5.22.2018

Tuesday

Skills and Drills:

EMOM 10 minutes:

2 Rings Muscle Ups

5 hollow rock even min

5 superman rock odd min

BB CYCLING:

Clean off blocks

4x2 @ 78%

Snatch Balance

3x3 @ 78%

2x2 @ 82%

 

Strength:

Jerk from blocks

4x2 @ 82%

Hip EXT

5x10 weighted

WOD:

10 min amrap

12 box jump (24/20)

12 squat clean (95/65)