Monday

Skill work: Rope Climbs

4 Rounds for Time

  • 9 DB Push Press (35/25)
  • 7 DB Thruster
  • 5 DB Front Squat
  • 400m Run

TUESDAY

Sumo Deadlift

12 min to establish heavy single

For calories:

AMRAP in 4 min

  • 21 Toes to Bar
  • 21 Burpees
  • Max cal row

4min rest

AMRAP in 4 min

  • 18 Toes to Bar
  • 18 Burpees
  • Max cal row

4min rest

AMRAP in 4 min

  • 21 Toes to Bar
  • 21 Burpees
  • Max cal row

WEDNESDAY

Skill work: DBall to Shoulder

18 min EMOM
min 1: 6 DBall Over the Shoulder (choose a weight that you can get done in in ~0:30)
min 2: 8 Slam balls (choose a weight that you can get done in in ~0:30)
min 3: 20m walking lunges (1 length grass)

THURSDAY

Hang Power Snatch
1-1-1-1-1

5 rounds, for reps
2 min on, 1 min rest

  • 10 Power Snatch (~70% of Part A)
  • 5 OHS
  • Max DU in remainder of interval

FRIDAY

Skill work: Seated box jump

10 min to establish max height

"The Chief"
5 rounds:
3 min work, 1 min rest

  • 3 Power cleans (135/95)
  • 6 Push-ups
  • 9 Air SquatsA.

SATURDAY

Box Squat

5x1

4 Rounds for Quality

  • 40m Front rack carry 53/35
  • 10 burpee broad jumps
  • 0:20 sec false grip hold (sub: hold ring row from a false grip)"

SUNDAY

Regionals Event 1 Variation

For time, 25 min cap
1200m run
12 rounds:

  • 4 HSPU
  • 8 pullups
  • 12 air squats