Monday 14th May - Sunday 20th May 2018

Monday 14th May

E2MOM 20min

  •   2 Clean first pulls
  •    1 Clean (can be either power or squat)

-    Build weight each set

-    Score heaviest weight

12min AMRAP

  •  30 DU’s 
  • 15 Press ups 
  • 30 Box Jumps (20’ for male and female)
  •  15 Power Cleans (42.5/30kg)

Tuesday 15th May

6 x 3 Strict Press

     - Building weight with form

     - Aim for 1 set every 2-3mins

In 3mins

  •  400m Row/Ski
  •  15 KB swings 24/16kg 

AMRAP Burpee pull up

Rest 2min X 5 rounds

-        Score is total number of burpee pull ups


Wednesday 16th May

E2MOM 20min

  • 2 Snatch first pulls
  • 1 Snatch (can be either power or squat)

Build weight each set

Score heaviest weight

18min AMRAP

  •                   Max reps STOH 50/35kg
  •                   200m run/row
  •                   Max reps T2B
  •                   200m run/row

Score is total number of reps 


Thursday 17th May

6 x 3 Deadlift

-        Building weight with perfect form

-        Aim for 1 set every 2-3mins

For Time

1 Lap Run with a Medball 9/6kg

  •                   6 Rounds of
  •                   8 C2B pull ups / pull ups
  •                   12 Box Jumps (30/24")
  •                   16 Wall Balls (9/6kg)

Friday 18th May

In teams of 2: Split all work as needed

  • 2000m Row/Ski
  • 60 Power Cleans (50/35kg)
  • 60 Bar facing burpee over bar
  • 1500m Row/Ski
  • 50 Power Snatch (50/35kg)
  • 50 Burpee over bar
  • 1000m Row/Ski
  • 40 Thrusters (50/35kg)
  • 40 Burpee Double Jump

Saturday 19th May

10min Alternating EMOM

  • Min 1 – 5 HSPU + 5 T2B
  • Min 2 – 12 alt Leg lunge 2x22.5/2x15kg

(DB in farmers carry position)

Regional Event 5 - For Time

  • 50 HSPU
  • 50 T2B
  • 50 Cal row/bike/ski
  • 50 DB box step overs (1x22.5/1x15kg)
  • 50 OH DB alternating leg lunge (25 Left Arm / 25 Right arm 1x22.5/1x15kg)

Sunday 20th May

Regional Event 1

(49min Time Cap)

Triple 3 – Partition reps as needed

  • 3000m Row
  • 300 DU’s (scale 2:1)
  • 3mile Run

 

Monday 14th May

E2MOM 20min

  •  2 Clean first pull
  •  1 Clean (can be either power or squat
  •  Build weight each set

Score heaviest weight

10min AMRAP

  • 30 DU’s 
  • 15 Press up
  •  30 Box Jumps             20’ for male and female
  •  15 Power Cleans          42.5/30kg