Saturday · 08.28.16

2017 REGIONAL ATHLETES

1.  Barbell Conditioning
EMOMx14:
Odd:  2-3 Power Snatches, 205/145
Even:  2-3 Power Clean and Jerks, 245/165
 
2.  "Eva"
5 RFT
800m Run
30 KBS, 2/1.5 pood
30 Pull ups

2017 OPEN ATHLETES

1.  "Eva"
5 RFT
800m Run
30 KBS, 2/1.5 pood
30 Pull ups

Ben Bergeron18 Comments
Friday · 08.27.16

2017 REGIONAL ATHLETES

1.  Squat
5x1 Front Squat at Monday's Double weight
 
2.  Conditioning
"Mexican Jumping Beans"
5 RFT:
10-8-6-4-2 Squat Cleans, 165/115
100-80-60-40-20 Double unders

3.  Conditioning
EMOMx12
Odd:  50m Prowler Push - you choose the weight
Even: 5-10 Kipping Deficit HSPU - you choose the height

4.  Odd Object Conditioning
3 RFT:
10 D-Ball Shoulder, 150/100
10 Axle bar OHS, 135/95

2017 OPEN ATHLETES

1.  Conditioning
"Mexican Jumping Beans"
5 RFT:
10-8-6-4-2 Squat Cleans, 155/105
100-80-60-40-20 Double unders

2.  Squat
Front Squat 3x3 across
Back Squat 3x3 across

Ben Bergeron56 Comments
Wednesday · 08.24.16

2017 REGIONAL ATHLETES

1.  Snatch Complex
Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch
 
2.  Barbell Conditioning
5 Clean and Jerks, 225/155
5 Clean and Jerks, 245/175
5 Clean and Jerks, 265/185
5 Clean and Jerks, 285/195
Rest 5 minutes
3 Clean and Jerks, 265/185
3 Clean and Jerks, 285/195
3 Clean and Jerks, 305/205
3 Clean and Jerks, 315/215
 
3.  Gymnastics Conditioning
7 Rounds of:
1 Strict Muscle up + 1 Dip + 3 Kipping Muscle ups, rest as needed between sets
 
4.  Conditioning
"Fortitude"
EMOMx30
Odd: 15 Cal Row
Even: 15 Burpees

2017 OPEN ATHLETES

1.  Snatch Complex
Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch

2.  Gymnastics Conditioning
7 Rounds of:
1 Strict Muscle up + 1 Dip + 3 Kipping Muscle ups, rest as needed between sets
 
3.  Conditioning
"Fortitude"
EMOMx30
Odd: 15 Cal Row
Even: 15 Burpees

Ben Bergeron49 Comments
Tuesday · 08.23.16

2017 REGIONAL ATHLETES

1.  Conditioning
With a running clock:

...at the 0:00
AMRAP 5
15 Cal Assault Bike (30 Cal Schwinn)
10 TTB

...at the 10:00
AMRAP 5
10 Cal Assault Bike (20 Cal Schwinn)
15 KBS, 2/1.5-pood

...at the 20:00
AMRAP 5
15 Cal Row
10 Thrusters, 95/65

...at the 30:00
AMRAP 5
10 Cal Row
15 Power Cleans, 95/65

2.  Midline Coditioning
50 Strict L-Pull ups for time

2017 OPEN ATHLETES

1.  Conditioning
With a running clock
at the 0:00
AMRAP 5
15 Cal Assault Bike (30 Cal Schwinn)
10 TTB
at the 10:00
AMRAP 5
10 Cal Assault Bike (20 Cal Schwinn)
15 KBS, 2/1.5-pood
at the 20:00
AMRAP 5
15 Cal Row
10 Thrusters, 95/65

Ben Bergeron76 Comments
Monday · 08.22.16

2017 REGIONAL ATHLETES

1.  Clean
1RM with at 2 second pause 1" off the floor

2.  Front Squat
2RM 

3.  Back Squat
4x6 across

4.  Strength Conditioning
5 RFT*:
10 unbroken Dumbbell Push Press, 70/50
10 Unbroken Dumbbell Reverse Lunges, 70/50 (5/side)
10 Unbroken Dumbbell Dead Lifts, 70/50 - all 4 heads of db must touch the ground on every rep.
*Each round must be completed as 30 unbroken reps, rest as little as possible between rounds

5.  Strength Accessory
A.  4x10 Glute Ham Raises
B.  3x8 Back Rack Bulgarian Split Squats
C.  2x20 Good mornings

2017 OPEN ATHLETES

1.  Clean
1RM with at 2 second pause 1" off the floor

2.  Front Squat
2RM 

3.  Back Squat
4x6 across

4.  Strength Conditioning
5 RFT*:
15 unbroken Dumbbell Push Press, 50/35
12 Unbroken Dumbbell Reverse Lunges, 50/35 (6/side)
9 Unbroken Dumbbell Dead Lifts, 50/35 - all 4 heads of db must touch the ground on every rep.
*Each round must be completed as 36 unbroken reps, rest as little as possible between rounds

Ben Bergeron67 Comments
Sunday · 08.21.16
Ben Bergeron1 Comment