Monday

Gymnastics/Connectivity
Turkish Get Ups
Butterfly Kipping with Abmat

Metcon
Regionals Event 1
1200m Run
12 Rounds
4 Strict HSPU
8 Chest to Bar Pull Ups
12 Air Squats
(25 Minute Time Cap)

Bonus Core
4 Rounds
40 Seconds Right Side Plank
20 Seconds Rest
40 Seconds Left Side Plank
20 Seconds Rest

 

Tuesday

Strength
4 Rounds
50′ Sled Pull
50′ D-Ball Carry

Metcon
Regionals Event 2
21-15-9
Dumbbell Snatches
Ring Dips
(12 Minute Time Cap)

Bonus Work
4 x 400m Runs
*rest 2 minutes between efforts

 

Wednesday

Gymnastics/Connectivity
8 Rounds
1 Minute Handstand Practice
-30 seconds rest-
30 seconds Weighted Shoulder Extension Hold
-30 seconds rest-

Cardio
3 Rounds
A) 1 Minute Calorie Row
-30 seconds rest-
B) 1 Minute Calorie Bike
-30 seconds rest-
C) 1 Minute Max Double Unders
-30 seconds rest-
D) 1 Minute Max Burpee Box Jumps
-30 seconds rest-

Bonus Core
8 Rounds
30 seconds on/30 seconds off
Weighted Plank

 

Thursday

Gymnastics/Connectivity
5 Rounds
8 Half Kneeling Presses into 50′ Overhead Walk
6-15 Ring Rows

Metcon
Regionals Event 3
100′ Dumbbell Overhead Lunge
100 Double Unders
50 Wall Balls
10 Rope Climbs
50 Wall Balls
100 Double Unders
100′ Dumbbell Overhead Lunge
(24 Minute Time Cap)

Bonus Core
4 Rounds
40 seconds hollow
20 seconds rest
40 seconds arch
20 seconds rest

 

Friday

Gymnastic Skills
Candlestick Rolls to Pistols

Metcon
Regionals Event 4
60′ Handstand Walk
10 Toes to Bar
10 Double Kettlebell Deadlifts
60′ Handstand Walk
12 Toes to Bar
12 Double Kettlebell Deadlifts
60′ Handstand Walk
14 Toes to Bar
14 Double Kettlebell Deadlifts
60′ Handstand Walk
16 Toes to Bar
16 Double Kettlebell Deadlifts
(22 Minute Time Cap)

 

Saturday

Metcon
Regionals Event 5
21-15-9
Muscle Ups
Dumbbell Overhead Squats

Bonus Work
30/25 Calories Assault Bike
20 Burpee Box Jump Overs 32/24″
10 D-Ball Cleans 60/40K