April 18, 2014 – Regionals Groups 1-4

Workout of the Day
A.
Three sets for speed and efficiency of:
4 Rope Climbs
6 Bar Muscle-Ups
8 Pistols (4 each leg)
20 Meter Handstand Walk
Rest until fully recovered

B.
Every minute, on the minute, for 15 minutes:
Snatch + Overhead Squat

Build from approximately 50% to 90%. Focus should be on speed and mechanics, not hitting max loads.

C.
For max reps:
90 seconds of Muscle-Ups
Rest 30 seconds
60 seconds of Muscle-Ups
Rest 30 seconds
30 seconds of Muscle-Ups

D.
For time:
Run 800 Meters
60 Handstand Push-Ups
40 Toes to Bar
Row 1000 Meters
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TEAM WORKOUT OF THE DAY

A.
In same-sex teams of three…
Two sets for speed and efficiency of:
9 Rope Climbs
18 Bar Muscle-Ups
36 Alternating Pistols
20 Meter Handstand Walk (all must perform, you cannot pass the person ahead of you)
Rest until fully recovered

Work on transitions and breaking reps according to the strengths and weaknesses of your team members.

B.
Every 90 seconds, until all team members have been eliminated:
Snatch + Overhead Squat

Weights start at 155 for males and increase by 10 lbs each 90 seconds; females start at 105 and increase by 5 lbs every 90 seconds. All teammates must hit their snatch + overhead squat within the 90 second window. If a team member fails to do so, they are eliminated from future sets.

C.
In three-person, mixed teams – each team must have at least one male and female, complete the following congo-line style, for time:
Male/Female Congo-Line Style:
60 Calorie Row
50 Wall Ball Shots (30/20 lb)
40 Toes to Bar
30 Handstand Push-Ups
20 Burpee Box Jump-Overs (24″/20″)
10 Muscle-Ups

Split your teams and race, strategizing individual athlete placement for best team results if you added the two teams, times together. You will record your results as follows: Team MMF Time + Team FFM Time = Total Time