WOD

A) Coaches Choice

B) 5 Sets
Kipping Handstand Push-up x4-7 @21×2
rest 60-90 sec

C) 3 Rounds For Time Of:
5 Power Clean (165/110)
15 Chest To Bar Pull-ups
rest 3 Min
4 Rounds For Time Of:
4 Power Clean
10 Ring Dips
rest 3 min
5 Rounds For Time Of:
3 Power Cleans
7 Toes To Bar

*Repeat WOD

A) Samson Stretch Lunge x50ft
Walking Quad Pulls x50ft
Lateral Lunge x25ft ea.
+
2 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Hang Power Clean x5
Front Squat x5

B) EMOM For 12 Min Do:
Odd – TnG Power Snatch x5 (building)
Even – Double Under x30

C) 3 Sets
30 Sec Max Cal Row
30 Sec Max Push Press (135/95)
rest 1 min
30 sec Max Front Squat (135/95)
30 Sec Max Push-ups
rest 1 min

 HIIT- “Camp Strong Island”

EMOM for 20 min do :

40 sec max effort Bear Crawls

rest 20 sec

40 sec max effort Candlesticks

rest 20 sec

40 sec max effort Rowing

rest 20 sec

40 sec max effort inchworm w/ push up

rest 20 sec

A) Coaches Choice

B) 3 Sets
Hip Extension x15-20
Single Arm DB High Pull x12 ea. arm

C) AMRAP In 20 Min Of:
2 Turkish Get-up, R
2 Turkish Get-up, L
6 Burpee Ball Slam (20/15)
200 m Run

A) Coaches Choice

B) In Teams Of 3 Perform:
5 Min Max Sled Push (alt. every 50 ft)
5 Min Max Cal Assault Bike (alt. every 10 cal)
5 Min Max GHD Sit-up (alt. every 10 GHD’s)
5 Min Max Cal Row (alt every 10 Cal)
5 Min Max Rope Climb (alt. every rope climb)

HIIT – “Pushing Pulls”

EMOM for 16 min do :
40 max effort Sled Push
rest 20 sec
40 sec max effort Pull ups/ Ring Rows
rest 20 sec
40 sec max effort Push Ups
rest 20 sec
40 sec max effort Sumo DL High Pull (KB)

A) Coaches Choice

B)5 Sets
Deadlift x4 @80% @4″ Deficit

C) “2016 Regional Events 4”
For Time:
104 Wall Balls (20/15)
52 Pull-ups
rest 2 min
“2016 Regional Event 5”
4 Rounds For Time:
28 Pistols
15 Power Cleans (115/80)

*Be mindful with scaling this workout for yourself. There are a lot of pistols and if you have not practiced or have done pistols recently, please do not make this your first workout back doing them. Do weighted single leg box squats or step-ups to modify.

HIIT- “Rear Gear”

4 min Tabata
Box Jumps/ Glute Bridge w/ hip circles
rest 30 sec
4 min Tabata
Step ups/GHD Hip Extensions

A) 2 Sets
Walking Quad Pull x25ft
Groiner Stretch x30sec ea side
Single Arm DB High Pull w/Rotation & Press x8

B) 3 Sets
Walking Good Mornings x50ft
rest 1 min
Single Arm Bent Over Row x12 ea. side
rest 1 min

C) AMRAP In 12 Min Of:
25ft Single Arm Overhead Walking Lunge, R (45/30)
25ft Single Arm Overhead Walking Lunge, L
200 m Run
10 Thrusters (95/65)

A) 2 Sets
Reverse Samson Stretch Lunge w/rotation x4 ea. side
Ankle Mobility x20-30 sec ea. side
Squat x5 @32×1

*Perform samson stretch lunge in place

B) Front Squat
65% x5
75% x3
85% x2
90% x2
85% x3
80% x5

C) 5 Rounds For Time Of:
10 Hang Squat Clean (135/95)
10 Handstand Push-ups

*Repeat WOD

HIIT – “Quad Wod”

EMOM For 16 min do :

30 sec max effort air squat

rest 30 sec

30 sec max effort squat jumps

rest 30 sec

30 sec max effort lunges

rest 30 sec

30 sec max effort jumping lunges

rest 30 sec

A) Coaches Choice

B) 3 Sets
Chin Over Bar Hold x10-20 Sec
Straight Leg Toes To Bar x10-12
Side Push-up Hold x30 sec ea. side

C) 10 Rounds For Time Of:
3 Deadlifts @80% of 1RM
6 Burpee Over Bar
9 Cal Row/.Assault Bike (Choose 1 and stick with it)