Saturday · 02.25.17

2017 REGIONAL ATHLETES

1. Running Endurance
Run 1600m
Rest 5:00
Run 1200m
Rest 3:00
Run 800m
Rest 2:00
Run 400m
Rest 1:00
Run 200m

2. Barbell Conditioning
4x8 Squat Clean Thrusters (225/155#)
Rest 1:00 between sets

3. Gymnastics Conditioning
5 Legless Rope Climbs
Rest 2:00
5 Legless Rope Climbs
Rest 1:30
4 Legless Rope Climbs
Rest 1:00
3 Legless Rope Climbs
Rest :30 rest
2 Legless Rope Climbs

4. Conditioning
“Cement Mixer”
Every 3:00 for 7 Rounds:
400m Run
12 Toes-to-Bar

5. Conditioning
2 RFT:
10 Thrusters (155/105#)
25 C2B Pull-ups

2017 OPEN ATHLETES

1. Conditioning
“Cement Mixer”
Every 3:00 for 7 Rounds:
400m Run
12 Toes-to-Bar

Ben BergeronComment
Friday · 02.24.17

17.1 Tip: Kill The Quit⠀ _⠀ @killcliff #Open2017 #KILLTHEQUIT

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2017 REGIONALS ATHLETES

1. "Open 17.1"
For time:
10 Dumbbell Snatches (50/35#)
15 Burpee Box Jump-Overs (24/20")
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs

Time Cap: 20 Minutes

2. Power Clean & Power Jerk
60%/2
65%/2
70%/2

3. Clean Pull
(80%/3)3

4. Front Squat
(65%/3)3

5. Midline
3RFT
20 Weighted Sit-ups
20 Weighted Hip Extensions

2017 OPEN ATHLETES

1. "Open 17.1"
For time:
10 Dumbbell Snatches (50/35#)
15 Burpee Box Jump-Overs (24/20")
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs

Time Cap: 20 Minutes

Ben Bergeron28 Comments
Wednesday · 02.22.17

2017 REGIONAL ATHLETES

1. Power Clean & Power Jerk
60%/2
65%/2
70%/2

2. Clean Pull
(80%/3)3

3. Front Squat
(65%/3)3

4. Gymnastics Conditioning
4RFT:
10 Strict C2B
10 C2B
10 Bar MU
Rest 1:00 between rounds

5. Conditioning
6RFT:
10 Deadlifts (225/155#)
10 Wallballs (30/20#)
10 T2B
10 Box Jump-Overs (24/20")

2017 OPEN ATHLETES

1. Power Clean & Power Jerk
60%/2
65%/2
70%/2

2. Clean Pull
(80%/3)3

3. Front Squat
(65%/3)3

4. Conditioning
EMOMx 16:
Minute 1: 7 Deadlifts (185/135) + 7 Box Jumps (24/20")
Minute 2: 15/12 Calorie Bike
Minute 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups
Minute 4: 15/12 Calorie Row

Ben Bergeron28 Comments
Tuesday · 02.21.17

2017 REGIONALS ATHLETES

1. Run Conditioning
3 sets of: (4x300m, :20 rest)
Rest 1:00 between sets

2. Gymnastics Conditioning
6x12 Strict HSPU
1:00 easy Ski Erg between sets

3. Barbell Conditioning
EMOMx10:  
Odd: 3 Snatches (225/155)
Even: 6 Clean & Jerks (225/155)

4. Conditioning
3 Rounds:
27 Calorie Row
21 Hang Power Cleans (135/95)
18 Kipping HSPU
15 Over-the-Bar Burpees

5. Bike Conditioning
3 sets of: 4:00 Assault Bike
Rest 1:00 between each set

2017 OPEN ATHLETES

1. Conditioning
3 Rounds:
24 Cal Row
21 Hang Power Cleans (115/80)
18 Step-Back Lunges (115/80)
15 Over-the-Bar Burpees

2. Gymnastics Conditioning
6x12 Kipping HSPU
1:00 Easy Ski erg between sets

3. Rowing Conditioning
3 sets of: (4x300m, :20 rest)
Rest 1:00 between sets

Ben Bergeron45 Comments
Monday · 02.20.17

2017 REGIONAL ATHLETES

1. Power Snatch
60%/2
65%/2
70%/2

2. Snatch Pull
(80%/3)3

3. Back Squat
(65%/3)3

4. Gymnastics Conditioning
5 Rounds:
1:00 of easy Rowing
7 Muscle-ups

5. Conditioning
AMRAP 4:
30 DU
15 Power Snatch (75/55#)
Rest 4:00
AMRAP 4:
30 DU
9 Power Snatch (135/95#)
Rest 4:00
AMRAP 4:
30 DU
3 Power Snatch (185/135#)

6. Burner
3 RFT:
15 Cal Bike
9 D-Ball Shoulders (150/100#)

2017 OPEN ATHLETES

1. Power Snatch
60%/2
65%/2
70%/2

2. Snatch Pull
(80%/3)3

3. Back Squat
(65%/3)3

4. Gymnastics Conditioning
5 Rounds:
:45 easy Rowing
5 Ring Muscle-ups

5. Conditioning
AMRAP 4:
30 DU
15 Power Snatch (75/55#)
Rest 4:00
AMRAP 4:
30 DU
12 Power Snatch (95/65#)
Rest 4:00
AMRAP 4:
30 DU
9 Power Snatch (115/85#)

Ben Bergeron31 Comments