Day 1
Back Squat 6RM
Back Squat 3×4 @ 90% of
weight
6RFT
6 Alt. Front Rack Lunges 165/113lb
6 Shoulder to Overhead 165/113lb
6 Box Jump 30/24”
Day 2
Snatch Heavy 3 Rep
then
Snatch 5×5 @ 80%
AMRAP20
5/2 Ring Muscle-ups
10 Hang Power Snatch 95/63lb
20 Wall Balls 20/14 to 10/9’ target
3x
30 GHD Sit-ups
1 Minute Chinese Plank
Day 3
3×5 Deadlift
21-18-15-12-9-6-3 reps for time
Row for Cal
Bar Facing Burpee
Each round starts with one Power Clean at 225/153lb
5RNFT
5/2 D Ball Ground to Shoulder
25 Push-ups
200 M Log Carry
Day 4
Every 2 Minutes for 14 Minutes
1 Split Jerk
5+ Strict C2B Pull-ups
21-15-9 reps for time
Push-Press 115/73lb
Toes-2-Bar
Bike
Rest 2 Minutes
100 Double Unders for time.
Each time you break its 5 burpees
3x
50’ Heavy Farmers Carry
50’ Hanstand Walk
30 Second Weight Plank 90/45lb
Day 5
5×5 Pause Front Squat
5 sec at bottom, 5 at top
For time:
400 M Run + 50 Cal Row
Rest 2 Minutes
800M Run + 30 Cal Bike
Rest 2 Minutes
800M Run + 30 Cal Row
Rest 2 Minutes
400M Run + 50 Cal Bike
Day 6
2012 Regional Event 4
For time:
50 Back Squats 135/93lb
40 Pull-ups
30 Shoulder to Overhead 135/93lb
50 Front Squats 85/65lb
40 Pull-ups
30 Shoulder to Overheard 85/65lb
50 Overhead Squats 65/45lb
40 Pull-ups
30 Shoulder to Overhead 65/45lb
22 Min Cap
3x
Station 1: Bench Press x5
Station 2: Plate Raises x 10
Station 3: DB Bentover Row
Station 4: 10 Lateral Wall Ball Toss
Station 5: 2-4 Rope Climbs
* Each station is 1 Minute
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