Back Squat

**Deload

**Calculate off of 90% of 1RM + 10#’s

1 x 5 @ 40%

1 x 5 @ 50%

1 x 5 @ 60%

 

KELLY

5 Rounds for Time:

Run 400m

30 Box Jump (24/20)

30 Wall Ball (20/14)



Deadlift

5 x 1 @ 85%

 

Regionals Workout

Friday’s Event 2

21 – 15 – 9

Dumbbell Snatches

Ring Dips

 

Goal Time: Under 6:00

Time Cap: 10:00

Front Squat

3 – 3 – 3

 

6 Rounds For Time:

200m Run

10 Thrusters (95/65)

10 Burpees


Time Cap: 20:00

Strict Press

**Calculate off of 90% of 1RM + 5#’s

 

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

 

Regionals Workout Team Event 5:

 

In teams of 2 Complete For Time:

125 C2B Pull-ups w/ partner in hang

100 Toes to Bar w/ partner in hang

100 DB OH Squats


Time Cap: 22:00

Strict Pull-ups

4 x Max Reps

 

4 Rounds for Time:

400m Run

40 Double Unders

20 Push-ups

Length KB Front Rack Walking Lunge

(**Holding one KB in the Front Rack Position and Lunging Long Length of Gym)

**Rest 1:00 between each round. Try to sprint the round as quickly as possible.


Time Cap: 25:00

Back Squat

**Calculate off of 90% of 1RM + 10#’s

 

1 x 5 @ 75%

1 x 3 @ 85%

1 x 1+ @ 95%

 

21–18–15–12–9–6–3

Wall Balls (20/14)

5 Snatches (135/95)


Time Cap: 17:00