Supplemental Power/Strength
7 x 1 Snatch Balance
4 x 1 Snatch Pull
4 x 1 Snatch High Pulls

Supplemental Gymnastics
3 x 1 Bar Muscle Ups
3 x 2 Ring Muscle Ups
Max Rep Handstand Push Ups

Strength

Overhead Squat
5 x 5 (8)
Every 3 Minutes

Deadlift
5 x 3 (8)
Every 3 Minutes

Workout of The Day

5 Rounds
15 Box Jumps
15 Wall Balls
400 Meter Run

Supplemental Strength
7 x 1 Back Squat
5 x 5 Weighted Pull Ups
7 x 1 Squat Clean
Supplemental Gymnastics
2 x 24' Handstand Walk
2 x 12 Pistols
3 x 2 Bar Muscle Ups

Power

• 9 x 1 Power Clean + 2 Front Squats

Workout of The Day

5 Rounds

• 500 Meter Row
• 200 Meter Run

Supplemental Endurance
1 Mile Run
15 Minutes Stairmaster
1 Mile Run

Wednesday

Supplemental Power/Strength
 6 x 3 Overhead Squats
 6 x 1 Clean and Jerk
 6 x 1 Split Jerk from The Boxes

Supplemental Gymnastics
 2 x 24” Handstand Walks
 2 x 24 Alternating Pistols
 2 x :24 L Sit Holds

Strength

6 x 5 Bench Press
Every 4 Minutes

Power

4 x 1 Power Clean + 8 Push Press
Every 3 Minutes

WOD

5 Rounds
3 Wall Walks
9 Dips
30 Double Unders

Supplemental Endurance
 3 x 2000 Meter Row 3 Minute Rest Between Sets

Tuesday

Supplemental Strength
 3 x 8 High Row
 3 x 8 Seated Cable Row
 3 x 8 Single Arm Row

Supplemental Gymnastics
 3 x 12 Toes to Rings
 3 x 8 Chin Ups
 3 x 8 Ring Rows

Strength

T Bar Row
4 x 8
GHD Sit Ups
4 x 25 (12)
Every 3 Minutes

Pendlay Row
4 x 8
Double Unders
4 x 25
Every 3 Minutes

Workout of The Day
5 Rounds
12 Pull Ups
16 Wall Balls

Rest 3 Minutes

5 Rounds
10 Ring Rows
200 Meter Run

Supplemental Endurance
4 x 500 Meter Row 3 Minute Rest Between Sets
 or
 20 Minutes Stairmaster

Monday

Supplemental Strength
5 x 2 – 3 Second Pause Front Squats
5 x 1 ¼ Front Squats
5 x 2 Heavy Thrusters

Supplemental Gymnastics
:20 on :20 off L Sit x 5
5 x 10 Alternating Pistols
1 x 5 Pullovers

Strength

Back Squat
4 x 8
4 x 3 Bar or Ring Muscle Ups or 3 Handstand to Forward Roll
Every 4 Minutes

Back Squat
4 x 8
3 L Hang Pull Ups or 2 Rope Climbs + 3 Strict Handstand Push Ups
Every 4 Minutes

Workout of The Day

B1 Australian Hero WOD
3 Rounds
400 Meter Run
21 Kettlebell Swings
15 Knees to Elbows
9 Ring Dips

Supplemental Endurance
3 Rounds
25 Sit Ups
400 Meter Run

Monday

Supplemental Strength/Power
5 x 2 Overhead Squats @ 85 – 90% of 1 Rep Max
7 x 1 Snatch Balance @ 90 – 105% of 1 RM Snatch
7 x 1 Clean and Jerk @ 20 to 30 Pounds under 1 Rep Max

Gymnastics Strength

5 Rounds NOT For Time

5 – 4 Point L Hangs

5 Low Back Extensions

5 Strict Handstand Push Ups

Power Development

Split Jerk or (Push Press/Jerk)

9 x 2 (4)

1 Bar or Ring Muscle Up or 1 Rope Climb

9 x 1

Every 2:00

Workout of The Day

5 Rounds

5 Wall Walks

11 Toes to Bar

5 Shoulder to Overhead

200 Meter Medicine Ball Run

Supplemental Endurance
Row 750 Meters x 4 with :90 Seconds Rest Between Sets

Tuesday

Supplemental Strength/Power
10-8-6-4 Front Squats Ascending
4 x 2 Front Squats with 3 Second Pause at The Bottom @ 80%
4 x 1 ¼ Front Squats @85%
40 Alternating Pistols

Gymnastics Strength

5 Rounds

1 Skin The Cat or 5 Toes to Rings

1 Pull Over

1 Headstand Kip to Handstand Walk

Back Squat

9 x 7

Strict or Weighted Pull Ups

9 x 11

Every 4 Minutes

Workout of The Day

5 Rounds

20 Dumbell Walking Lunges 50/30 40/20 25/10

11 Pull Ups

20 GHD Sit Ups

Supplemental Endurance
3 Rounds
10 Deadlifts 185/125
400 Meter Run
or
15 Minutes Stairmaster

Wednesday

Supplemental Power
6 x 1 Snatch Pull
6 x 1 Snatch
6 x 1 Snatch Deadlift

 Power

Power Clean

9 x 3

Ring Dips

9 x 9

Every 3 Minutes

Gymnastics Strength

:30 On :30 Off

3 Rounds

L Sit

Dynamic Plank

L Hang

Dynamic Plank

Workout of The Day

5 Rounds

9 Deadlifts 275/205 Level 2 225/155 Level 3 185/105

9 Box Jumps 24/20

9 Burpees

Supplemental Endurance
3 Rounds
15 Push Ups
15 Wall Balls
400 Meter Run

Thursday

Gymnastics Strength

5 Rounds NOT for Time

• 10 Chin Ups
• 10 V Ups
• 10 Medicine Ball Russian Twists

Team WOD

• 400 Meter Partner Carry
• 1200 Meter Row (Switch Every 300 Meters)
• 200 Sit Ups
• 1200 Meter Row (Switch Every 300 Meters)
• 400 Meter Backwards Run

Friday

Supplemental Strength/Power
6 x 1 Military Press
6 x 2 Push Press
6 x 1 Push Jerk

 Strength

•  Overhead Squats
• 7 x 7
• Ring Rows
• 7 x 12
• Every 3:30 Seconds

Workout of The Day

2014 Regionals Event 4

21-15-9-6-3

• Strict Handstand Push Ups
• Front Squats 195/125 155/105 115/85
• Burpees

Supplemental Endurance
3 Rounds
40 Double Unders
400 Meter Run

Friday Team WOD
I GO, YOU GO

For time

400 Meter Partner Run Buy In

20 Pistols
40 Box jumps
60 Knees to elbows
80 Push-ups
100 Ring Rows
80 Push-ups
60 Knees to elbows
40 Box jumps
20 Pistols

400 Meter Partner Run Cashout

Supplemental Endurance
 5 Rounds
 1000 Meter Row
 2 Minutes Rest

Thursday

Supplemental Power/Strength
 6 x 3 Strict Press
 6 x 2 Push Press
 6 x 1 Push Jerk

Strength
Superset
Bench Press
6 x 6
Front Squats
6 x 6
Every 4 Minutes

18 Minutes to Establish 1 Rep Max Deadlifts
:60 to :90 Seconds Rest Between Sets
1 x 8
1 x 6
1 x 4
1 x 2
Rest as Needed for Singles
5 x 1

Workout of The Day

“Dianabeth”
21-15-9
Deadlifts 225/155 185/135 135/95
Ring Dips or Parallel Bars

Supplemental Endurance
 5 Minutes Air Dyne
 25 Minutes Stairmaster Level 9 or 10
 5 Minutes Air Dyne

Wednesday

Supplemental Strength
 4 x 8 High Row
 4 x 8 Seated Cable Row
 4 x 8 Single Arm Row

Strength
Superset
Deficit Handstand Push Ups 6/4” Height
5 x 5
Pendlay Row
5 x 8
Every 3 Minutes

Superset
Handstand to Forward Roll or Forward Roll only for Beginners
5 x 2
T Bar Row
5 x 8

Workout of The Day
Rounds
12 Pull Ups
12 Box Jump Overs
200 Meter Run

Supplemental Endurance
5 Rounds
15 Wall Balls
10 Burpees
400 Meter Run