Tuesday · 12.06.16

2017 REGIONAL ATHLETES

1.  Conditioning
"Wise Men"
AMRAP 3:
Macho Man (155/105#)
Rest 3:00
AMRAP 3:
Macho Man (185/135#)
Rest 3:00
AMRAP 3:
Macho Man (205/145#)
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

2.  Gymnastics Conditioning
Choose one of the following:
A.  3 sets of 18 unbroken Strict HSPU
B.  4 sets of 15 unbroken Strict HSPU
C.  5 sets of 12 unbroken Strict HSPU
D.  6 sets of 9 unbroken Strict HSPU
Rest as needed between sets

3.  Conditioning
9 Rounds:
1:40 on, :20 off
Rest 2:00 after Round 5
Record meters for each round.
*This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20 r…9″.

2017 OPEN ATHLETES

1.  Conditioning
"Wise Men"
AMRAP 3:
Macho Man (135/95#)
Rest 3:00
AMRAP 3:
Macho Man (155/105#)
Rest 3:00
AMRAP 3:
Macho Man (185/135#)
*1 Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks
 
2.  Gymnastics Conditioning
Choose one of the following:
A.  3 sets of 21 unbroken Kipping HSPU
B.  4 sets of 18 unbroken Kipping HSPU
C.  5 sets of 15 unbroken Kipping HSPU
D.  6 sets of 12 unbroken Kipping HSPU
Rest as needed between sets

Ben Bergeron10 Comments
Monday · 12.05.16

2017 REGIONAL ATHLETES

1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)2

2. Snatch Pull
95%/3)4

3. Back Squat
70%/8
75%/8
78%/8

4.  Gymnastics Conditioning
Choose one of the following:
A.  3 sets of 10 unbroken muscle-ups
B.  4 sets of 8 unbroken muscle-ups
C.  5 sets of 6 unbroken muscle-ups
D.  6 sets of 5 unbroken muscle-ups
Rest as needed between sets
 
5. Conditioning
4 RFT:
20 Wallballs (30/20#)
20 KB Swings (2/1.5 Pood)
20 Burpees
20 C2B Pull-ups

2017 OPEN ATHLETES

1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)2

2. Back Squat
70%/8
75%/8
78%/8

3.  Gymnastics Conditioning
Choose one of the following:
A.  3 sets of 10 unbroken muscle-ups
B.  4 sets of 8 unbroken muscle-ups
C.  5 sets of 6 unbroken muscle-ups
D.  6 sets of 5 unbroken muscle-ups
Rest as needed between sets
 
4. Conditioning
4RFT:
21 Wallballs (20/14#)
18 Hang Power Snatches (75/55#)
15 Bar Facing Burpees
12 C2B PU

Ben Bergeron53 Comments
Saturday · 12.03.16

2017 REGIONAL ATHLETES

SESSION 1: TRACK

Run 3x (4x400m :15 rest)
Rest 3 mins between sets
*Goal is to run the same 400m splits throughout the entire workout.

SESSION 2: GYM

1.  Conditioning
5 RFT:
5 Bench Press (205/145#)
5 Power Cleans (205/145#)
 
2.  Conditioning
3 RFT:
100 Double-unders
10 D-Ball Shoulders (150/100#)
 
3.  Conditioning
"Flying V"
500m Row
25 T2B
500m Row
15 Front Squat (155/105#)
500m Row
5 Rope Climbs
500m Row
15 Front Squat (155/105#)
500m Row
25 T2B

2017 OPEN ATHLETES

1.  Conditioning
"Flying V"
500m Row
25 T2B
500m Row
15 Front Squat (155/105#)
500m Row
5 Rope Climbs
500m Row
15 Front Squat (155/105#)
500m Row
25 T2B

2.  Stamina Conditioning
EMOMx12:
Odd:  12 OHS (96/65#)
Even:  12 C2B Pull-ups

Ben Bergeron23 Comments
Friday · 12.02.16
 
 

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2017 REGIONAL ATHLETES

1. Snatch
65%/3
70%/3
75%/3
80%/2
(85%/1)3

2. Clean & Jerk
65%/2+1
70%/2+1
75%/2+1
80%/2
(85%/1)3

3. Back Squat
(80%/3)8

4.  Gymnastics Conditioning
For time:
10 Legless Rope Climbs
10 Rope Climbs

5. Conditioning
"Open 16.4"
AMRAP 13:
55 Deadlifts (225/155)
55 Wallballs (20/14) *Girls to a 9' Target
55 Calorie Row
55 HSPU

2017 OPEN ATHLETES

1. Snatch
65%/3
70%/3
75%/3
80%/2
(85%/1)3

2. Clean & Jerk
65%/2+1
70%/2+1
75%/2+1
80%/2
(85%/1)3

3. Back Squat
(80%/3)8

4. Conditioning
"Open 16.4"
AMRAP 13:
55 Deadlifts (225/155)
55 Wallballs (20/14) *Girls to a 9' Target
55 Calorie Row
55 HSPU

Ben Bergeron42 Comments
Wednesday · 11.30.16

2017 REGIONAL ATHLETES

1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3

2. Clean Pull
(90%/3)4

3. Front Squat
(70%/5)4

4. Gymnastics Conditioning
EMOMx14:
Odd: 1 Legless Rope Climb
Even: 25' Handstand Walk 

5. Conditioning
3 Rounds Bergeron Beep Test*
50/40 Cal Row
3 Rounds Bergeron Beep Test
50/40 Cal Row
3 Rounds Bergeron Beep Test
*BBT = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

2017 OPEN ATHLETES

1. Clean
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3

2. Front Squat
(70%/5)4

3. Conditioning
3 Rounds Bergeron Beep Test*
50/40 Cal Row
3 Rounds Bergeron Beep Test
50/40 Cal Row
3 Rounds Bergeron Beep Test
*BBT = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

Ben Bergeron110 Comments