Monday 8th - Saturday 13th May

MONDAY
Strength:
Front squat
8-8-6-6-4-4


Conditioning:
40/30/20/10
Wall ball @ 9/6kg
Walking Iunge with MB
Abmat situp with MB


TUESDAY
Strength:
Sumo deadlift * reset each rep
5,5,3,3,3


Coreama:
2 rounds for accumulate time
30 second T-bar plank (right) @ 12.5/7.5kg
30 second T-bar plank (left) @ 12.5/7.5kg
30 second Hollow hold
15 seated L-sit over DB


Conditioning:
'Amanda'
9/7/5
Ring Muscleup
Squat Snatch @ 60/40kg
*Scale
9/7/5
Ctb
Snatch (power + OHS)
(13 minute cap, each missed rep = 1 sec)


WEDNESDAY
Strength:
A1: 10 front rack reverse lunge
A2: 5 single arm DB press
x 4


Conditioning:
6 alternating rounds for accumulate reps on a 2 minute timer/ 1 minute rest
A: 50 double unders
Max ring pushups in remainder
B: 50 double unders
Max box jump overs @ 60/50cm
*scale down buy-in doubles


'SWOD'
A1: OHS
3,3,3,3,3
A2: Bent over row
8,8,8,8,8


2 position squat clean
5 sets (every 1:30)


20 squat clean for time @ 70% 1rm


THURSDAY
Strength:
Power clean *reset each rep
5,5,3,3,3


Coreama:
For accumulate time
60/40/20 seconds
Ring support
*Scale to pushup support variation
L-hang
*Scale to knee tuck


Conditioning:
3 rounds
5 Unbroken complex of t2b/ pullup/ bar MU = 1 rep
*Scale 1: box/ band MU, scale 2: kte/ pullup/ ctb
15 burpees
Run 200m


FRIDAY
Strength:
A1: 2-4 Skin the cat for quality
A2: 5 strict HSPU
x 4


Conditioning:
3 rounds for accumulate reps on a 4 minute timer/ rest 2 minutes between
400m row
21 KB swings @ 24/16kg
Max 'true' pushups in remainder


SATURDAY
REGIONALS Workout #1
For time, in PAIRS alternating movements, RUN together:
1200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
2k Row (Time)
Max Effort 2k Row
After 3 mins rest from METCON