Thursday, May 18th 2017
For Time: 40 sandbag thrusters 40 burpees over the sandbag 30 sandbag thrusters 30 burpees over the sandbag At 20:00 AMRAP: 12min 20/15cal row 7 Power Cleans
Tuesday, May 16th 2017
Back Squat 5X5 @60-65% with a 5 second pause at the bottom 2017 Regionals EVENT 2 21-15-9 reps for time of: Dumbbell snatches Ring dips
Monday, May 15th 2017
For 20min in teams of two: 5 Rounds each of: Weighted Plank Hold, 45 seconds 10-20 Shoulder taps (beginners in plank) Handstand PU negatives: 5 3X1 For time: 50 /
Sunday, May 14th 2017
5 Rounds: Run 800m then 3 Rounds of 10 Push-Ups 20 Sit-ups 25 Double Unders then 15 Power Clean and Jerks
Saturday, May 13th 2017
15min working up to a 1RM Power Clean In teams of two: 25 minute amrap of: 5 Pull-ups 10 Wall Balls 100m Sandbag Run
Friday, May 12th 2017
20min alternating btw: 5X5 Tempo Overhead Squats 55X1 5X3 Snatch Pulls @80-100% of your 1RM Snatch 50 Back Squats Then- 5 Rounds: 5 Muscle Ups 250 Meter Row 15 KB
Thursday, May 11th 2017
For Time: 5 Rounds Run 800m 10 T2B 20 Burpee Box Jumps 30 Jumping Lunges
Wednesday, May 10th 2017
15min Alternating btw 4XME Strict Press @70% of 1RM 4X8 each side DB Rows (off bench) For time: 15 push presses 5 rope ascents 12 push presses 4 rope ascents
Tuesday, May 9th 2017
Every 2min for 18min 5 box squats 15min AMRAP: 10 HSPUs 10 Power Snatches 10cal row
Monday, May 8th 2017
Rotating for 21 minutes: Minute 1: Hips to Rings Minute 2: Dips Minute 3: Pull-Ups 50-40-30-20-10 of: Wall-balls Box jumps
