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
Saturday · 02.18.17

2017 REGIONAL ATHLETES

1. Running Endurance
3x (3x3:00 on, :45 rest) 
Rest 3:00 between sets

2. Barbell Conditioning
3x10 Squat Clean Thrusters (225/155#)
Rest 1:30 between sets

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

4. Conditioning
7-6-5-4-3-2-1:
DB Hang Squat Clean Thrusters (70/50#)
Ring MU

5. Burner Conditioning
5RFT:
5 Box Jumps (40/30")
50' Plate Push or Prowler Push - you choose the weight

2017 OPEN ATHLETES

1. Conditioning
AMRAP 20:
Teams of 3 - Athlete completes full round before switching
12/9 Calorie Row
9 Box Jump-Overs (24/20")
6 DB Hang Squat Cleans (50/35#)"

2. Stamina Conditioning
EMOMx12:
Odd: 15 Power Snatch (75/55#)
Even: 20 WallBalls (20/14#)

Ben Bergeron22 Comments
Friday · 02.17.17

2017 REGIONAL ATHLETES

1. Snatch
1RM Test

2. Clean & Jerk
1RM Test 

3. Gymnastics Conditioning
8x3 Strict Deficit HSPU
3x8 Kipping Deficit HSPU
Rest 1:00 between all sets

4. Conditioning
For Time:
18 T2B
18 Over-the-Bar Burpees
18 Overhead Squats (135/95#)
15 T2B
15 Over-the-Bar Burpees
15 Overhead Squats (185/135#)
12 T2B
12 Over-the-Bar Burpees
12 Overhead Squats (205/145#)
9 T2B
9 Over-the-Bar Burpees
9 Overhead Squats (225/155#)
6 T2B
6 Over-the-Bar Burpees
6 Overhead Squats (245/165#)

5. Midline
3-4 Rounds, NOT For Time:
1:00 Bear Hug D-Ball Hold (150/100#)
:45 1-Arm Dumbbell Hold Overhead (100/70#) (:45 each arm)
:30 D-Ball Hold Below Knees (150/100#)
:15 L-Sit

2017 OPEN ATHLETES

1. Snatch
1RM Test

2. Clean & Jerk
1RM Test 

3. Conditioning
27-21-15-9
T2B
Overhead Squats (135/95)
Over-the-Bar Burpees

4. Stamina Conditioning
EMOMx10:
6 Power Cleans (135/95#) + 6 HSPU

Ben Bergeron36 Comments