========REGIONALS PROGRAMMING========

==Day 1==

3 Position Snatch

1-1-1-1-1

-use 65-70%

15 min to work up to a heavy single

CrossFit:

15-12-9

OHS (185/125)

9-6-3

Strict Ring Muslce Up

CrossFit:

5 Rounds

20 Wall Ball (30/20)

20 Cal Row

Notes:

WOD 1 goal: Sub 8 min

WOD 2 goal: Sub 15 min

==Day 2==

CrossFit:

3 Rounds

16 Barbell OH Box Step Up (95/65)

16 Toes To Bar

CrossFit:

3 Rounds

10 Power Clean (205/145)

5 Freestanding HSPU

5 Strict HSPU

5 Kipping HSPU

20 Alternating One Arm DB Snatch (70/50)

Endurance:

Stair/Stadium Sprints

5 sprints unloaded

-Rest 1.5 xs work

5 sprints with sandbag (90/70)

-Rest 1.5 xs work

5 sprints farmers carry style (53s/35/s)

-Rest 1.5 xs work

WOD 1 goal: Sub 9 min

WOD 2 goal: Sub 16 min

Endurance work: try to find a set of stairs that create roughly a :30 sec sprint.

==Day 3==

Front Squat

For Time:

30 reps at 70%

-Rest 5 min

10 min to find a heavy single. Only 3 attempts allowed

CrossFit:

30-20-10

Dumbell Ground to Overhead (45's/35's)

40-30-20

GHD Sit Up

50-40-30

Double Under

CrossFit:

"Icon 6"

OTM x 20 min

Sled Push 50 meters (90/70)

*With the remaining time max rep Burpee

Midline:

Hollow Rock

3 x :30 sec

Back Extension

3 x 20

Notes:

WOD 1 goal: sub 20 min

WOD 2 goal: just get it done

==Day 4==

REST DAY

==Day 5==

Clean and Jerk

3 Position Clean

1-1-1-1-1

15 min to work up to a heavy single clean and jerk

CrossFit

EMOM 21 min

Min 1: 10 DB Thruster (65's/45's)

Min 2: 50 meter Farmers Carry

Min 3: 10 Strict Pull Ups

CrossFit:

AMRAP 10 min

15 cal Assault bike

15 Power Snatch (75/55)

Midline:

5 Sets 100' Zercher Carry

Notes:

WOD 2 goal: 4 + rounds

==Day 6==

Deadlift

10-10

-feel some weight but don't go to failure

CrossFit:

21-15-9

Strict Ring Dip

Over Under (24/20)

Hang Power Clean (135/95)

CrossFit:

4 Rounds

20 Cal Ski Erg

2 Legless Rope Climb

Endurance:

Swim

4 x 200 meters

Rest 2 min between efforts

Notes:

WOD 1 goal: Sub 12 min

WOD 2 goal: just get it done

========OPEN PROGRAMMING========

==Day 1==

3 Position Snatch

1-1-1-1-1

-use 65-70%

Snatch

15 min to work up to a heavy single

CrossFit:

30-24-18

Double Under

15-12-9

OHS (135/95)

9-6-3 Ring muscle Up

Notes:

WOD 1 goal: Sub 8 min

WOD 2 goal: Sub 15 min

==Day 2==

CrossFit:

3 Rounds

16 Barbell Front Rack Box Step Up (95/65)

16 Toes To Bar

CrossFit:

OTM x 15 min

Min 1: 5 Strict HSPU

Min 2: 5 Kipping HSPU

Min 2: 5 Deficit HSPU (4")

Endurance:

Stair/Stadium Sprints

5 sprints unloaded

-Rest 1.5 xs work

5 sprints with sandbag (90/70)

-Rest 1.5 xs work

5 sprints farmers carry style (53s/35/s)

-Rest 1.5 xs work

Notes:

WOD 1 goal: Sub 9 min

WOD 2 goal: Sub 16 min

Endurance work: try to find a set of stairs that create roughly a :30 sec sprint.

==Day 3==

Front Squat

For Time:

30 reps at 70%

-Rest 5 min

10 min to find a heavy single. Only 3 attempts allowed

CrossFit:

"Icon 6"

OTM x 20 min

Sled Push 50 meters (90/70)

*With the remaining time max rep Burpee

Midline:

Hollow Rock

3 x :30 sec

Back Extension

3 x 20

Notes:

WOD 1 goal: sub 20 min

WOD 2 goal: just get it done

==Day 4==

Rest Day

==Day 5==

Clean and Jerk

3 Position Clean

1-1-1-1-1

15 min to work up to a heavy single clean and jerk

CrossFit

EMOM 21 min

Min 1: 10 DB Thruster (45's/35's)

Min 2: 50 meter Farmers Carry

Min 3: 10 Strict Pull Ups

Midline:

5 Sets 100' Zercher Carry

Notes:

WOD 2 goal: 4 + rounds

==Day 6==

Deadlift

10-10

-feel some weight but don't go to failure

CrossFit:

21-15-9

Strict Ring Dip

Over Under (24/20)

Hang Power Clean (135/95)

Endurance:

Assault Bike

OTM x15 min

15/12 Calories

Notes:

WOD 1 goal: Sub 12 min

WOD 2 goal: just get it done

========STRENGTH PROGRAMMING========

==Day 1==

3 Position Snatch

1-1-1-1-1

-use 65-70%

Snatch

15 min to work up to a heavy single

Snatch Grip Push Press

2 x 10

CrossFit:

30-24-18

Double Under

9-6-3

OHS (185/135)

9-6-3 Ring muscle Up

Notes:

WOD 1 goal: Sub 8 min

WOD 2 goal: Sub 15 min

==Day 2==

CrossFit:

3 Rounds

12 Barbell Front Rack Box Step Up (135/95)

16 Toes To Bar

CrossFit:

OTM x 15 min

Min 1: 5 Press (155/105)

Min 2: 5 Kipping HSPU

Min 2: 5 Deficit HSPU (4")

Endurance:

Stair/Stadium Sprints

5 sprints unloaded

-Rest 1.5 xs work

5 sprints with sandbag (90/70)

-Rest 1.5 xs work

5 sprints farmers carry style (53s/35/s)

-Rest 1.5 xs work

Notes:

WOD 1 goal: Sub 9 min

WOD 2 goal: Sub 16 min

Endurance work: try to find a set of stairs that create roughly a :30 sec sprint.

==Day 3==

Front Squat

For Time:

30 reps at 70%

-Rest 5 min

10 min to find a heavy single. Only 3 attempts allowed

CrossFit:

"Icon 6"

OTM x 20 min

Sled Push 50 meters (90/70)

*With the remaining time max rep Burpee

Midline:

Hollow Rock

3 x :30 sec

Back Extension

3 x 20

Notes:

WOD 1 goal: sub 20 min

WOD 2 goal: just get it done

==Day 4==

Rest Day

==Day 5==

Clean and Jerk

3 Position Clean

1-1-1-1-1

15 min to work up to a heavy single clean and jerk

Close Grip Bench

2 x 10

Tricep Push Down

1 x 20

CrossFit

EMOM 21 min

Min 1: 10 DB Thruster (65's/45's)

Min 2: 50 meter Farmers Carry

Min 3: 10 Strict Pull Ups

Midline:

5 Sets 100' Zercher Carry

Notes:

WOD 2 goal: 4 + rounds

==Day 6==

Deadlift

10-10

-feel some weight but don't go to failure

Reverse Hyper

1 x 20

Yoke Carry

-work up to a heavy 50' carry

CrossFit:

15-12-9

Notes:

WOD 1 goal: Sub 12 min