FRIDAY
“Systems of Equation”

Strength
Front Squat w 2 sec hold in bottom (6 x 3 reps starting at 50%)

WOD
15-12-9-6-3
Hang Power Clean + Push Press
Burpees
Ring Dips (Girls: 10-8-6-4-2) FB: Ring MUs 5-4-3-2-1

THURSDAY

Stability Strength
2 Rounds:
20-60” L-hang from Pull-up Bar
Double KB OH Hold 60”
6 TGU (athlete’s choice on object/weight)

WOD    
15 Min AMRAP
5 S2OH 115/75 FB: 135/95
10 Toes-2-Bar
15 Air Squats
200m Run
10 S2OH
15 Toes-2-Bar
20 Air Squats
200m Run
15...
20...
25...
200m Run...
Keep adding 5 reps to each movement each round

WEDNESDAY
“All the ‘Bells’ and Whistles”

Skill
Handstands & HSPU
Option 1: Work with coach to kick into HS against wall and practice weight shifting
Option 2: Work on hand balancing and beginner HS Walking
Option 3: Work on Headstands and learning to lower to headstand from handstand
Option 4: 10 Min EMOM: 3-6 Kipping HSPU or 1-4 strict HSPU or 1-4 deficit HSPU

WOD
10 Ring Dips
15 Renegade Rows 35/25 FB: 40/30
20 DB G2OH (same load)
25 KB Swings 53/35 FB: 70/53
30 DB Squat Cleans (same load)
25 KB Swings
20 DB G2OH
15 Renegade Rows
10 Ring Dips

TUESDAY
“Double Feature”

Strength
Warm up for Deadlift weight in workout

WOD
“Annie”
50-40-30-20-10
Double Unders
Sit-ups
(10 min Cap)

5 Min Rest

“2013 Regionals Event 5”
21-15-9
Deadlift 185/135 FB: 275/185
Games Box Jumps 24/20” FB: 30/24”

MONDAY
“Strict Standards”

Strength
10 Min EMOM:
3 Back Squats starting at 60% and building each set

WOD
8 Rounds:
5/3 Strict Pull-ups FB: 5/3 Strict HSPU
5/3 Kipping Pull-ups (athletes that do not do kipping pull-ups will immediately go into 5 unbroken ring rows from banded strict pull-ups) FB: 5/3 Kipping HSPU
*Run 200m every time you need a rest (drop from bar)*

After Fun
100 Calorie Row or ABike for Time