Hell's Half Mile
100m Burpee Broad Jump
100m Bear Crawl
100m Burpee Broad Jump
100m Lunge Walk Forward
100m Burpee Broad Jump
100m Bear Crawl
100m Burpee Broad Jump
100m Lung Walk Backward
Teams of 2
Partners will alternate lengths of the floor
30 min. Cap
Regional Week 1
Integrating back into training.
1. 3-Position Squat Clean Complex
On the 2:00 x 6 Rounds:
High Hang Squat Clean (High Thigh)
Hang Squat Clean (Knee Level)
Squat Clean
Front Squat
2. Tempo Front Squat + Handstand Push-ups
Alternating On the Minute x 12 (6 Rounds):
Minute 1 – 1 Tempo Front Squat
Minute 2 – 5 Deficit Kipping Handstand Push-ups
Build to a moderate load on Front Squats and challenging deficit using plates on the Handstand Push-ups. Tempo on the squat repetition is a full (5) seconds to find the bottom. No pause, then stand.
3. Conditioning
In Teams of 3, AMRAP 25:
9/6 Calorie Assault Bike
6 Burpees over Wreck Bag
100 Meter Wreck Bag Run (50/35)
Partners complete full rounds before switching.
If Completing Individually, Complete As:
On the 3:00 x 7 Rounds:
9/6 Calorie Assault Bike
6 Burpees over Wreck Bag
100 Meter Wreck Bag Run (50/35)
Regional Week 2
Full Rest or Open Programming.
Regional Week 3
Day 1 of Regionals
Hell's Half Mile
100m Burpee Broad Jump
100m Bear Crawl
100m Burpee Broad Jump
100m Lunge Walk Forward
100m Burpee Broad Jump
100m Bear Crawl
100m Burpee Broad Jump
100m Lung Walk Backward
Teams of 2
Partners will alternate lengths of the floor
30 min. Cap
