1. Warm-up
Row 80/60 Calories
2. Strength
BACK SQUAT “DIE SET”
Choose a weight you believe you can hit for 8-15 reps
Warm up sets:
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed
Working Set:
Max effort reps at chosen weight.
Regionals Run Triplet
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Men wear a 20-lb. vest
Women wear a 14-lb. vest
Time cap: 24 minutes
——–Optional——–
4. Accessory
Death by Unbroken Chest to Bar
Minute 1 – 1 CTB
Minute 2 – 2 CTB
Minute 3 – 3 CTB
Etc..
Each set on the minute should be unbroken. Stop when you fail to complete a set.
After completing pieces 1-4, Please choose ONE of the following based on perceived weaknesses.
5. Interval
4 Rounds:
20 GHD Sit Ups
20 Dumbbell Thrusters 50/35s
Rest :90
6. Bitch Work
Every 2:00 Minutes for 20 Minutes
10/8 Calorie Row
10/7 Calorie Ski
10/7 Calorie Bike
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