Wednesday · 05.24.17

2017 WEEK 2 REGIONAL ATHLETES

1. Event 5 Training
EMOMx8:
Odd: 4-7 Muscle-ups
Even: 14 DB OHS (80/55) (7/side)

2. Event 6 Training
4RFT:
12/9 Cal Bike
6 Burpee Box Jumps (30/24")
3 Bag Cleans (150/100)

2017 WEEK 3 REGIONAL ATHLETES

1. Back Squat
3x5 - You choose the weight

2. Regionals Event 4
For time:
60-ft. handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
60-ft. handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
60-ft. handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
60-ft. handstand walk
16 toes-to-bars
16 double kettlebell deadlifts

Men use two 150-lb. kettlebells
Women use two 106-lb. kettlebells

Time cap: 11 minutes

3. Event 5 Training
EMOMx10:
Odd: 6-9 Muscle-ups
Even: 14 DB OHS (80/55) (7/side)

4. Event 1 Training
7RFT:
5 HSPU
10 C2B
15 Squats
*All with 20/14# vest

2018 OPEN ATHLETES

1. Power Clean
(65%/3)3

2. Clean Pull
(75%/3)3

3. Back Squat
(65%/3)3

4. Conditioning
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

Tuesday · 05.23.17

2017 WEEK 2 REGIONAL ATHLETES

1. Event 3 Training
50' OH Walking Lunge (80/55)
50 DU
25 Wallballs (30/20)
5 Rope Climbs
25 Wallballs (30/20)
50 DU
50' OH Walking Lunge (80/55)

2017 WEEK 3 REGIONAL ATHLETES

1. Regionals Event 2
21-15-9
DB Snatch (80/55)
Ring Dips 

2. Event 3 Training
3 RFT:
30 Wallballs (30/20)
3 Rope Climbs
60 DU
60' OH DB Lunge (80/55)

3. Event 6 Training
3RFT:
30/25 Cal Bike
10 BBJO (30/24")
5 Bag Cleans (150/100)
Rest 3:00 between rounds

2018 OPEN ATHLETES

1. Conditioning
"Christine"
3RFT:
500m Row
21 Bodyweight Deadlifts
21 Box Jumps (20")

2. Stamina Conditioning
EMOMx20
Odd:  15 Wallballs (20/14)
Even: 15/12 Cal Row

Monday · 05.22.17

2017 REGIONAL ATHLETES

Week 1,2&3 Regional Athletes

Rest Day

2018 OPEN Athletes

1. Power Snatch: (65%/3)3

2. Snatch Pull: (75%/3)3

3. OHS: (65%/3)3

4. "Grace" - 30 C&J for Time (135/95)

5.  EMOMx16
Odd: 2 MU, 4 SHSPU, 8 KBS (2/1.5)
Even: Rest

Sunday · 05.21.17

2017 WEEK 2-3 REGIONALS ATHLETES

1.  Regionals Event 5
21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squats

Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell

Time cap: 11 minutes

2.  Regionals Event 6
For time:
30 / 25 cal. bike
20 burpee box jump-overs
10 sandbag cleans

Men use a 30-in. box and a 150-lb. bag
Women use a 24-in. box and a 100-lb. bag

Time cap: 6 minutes

2018 OPEN ATHLETES

Rest.

Ben Bergeron1 Comment
Saturday · 05.20.17

2017 WEEK 2-3 REGIONAL ATHLETES

1. Regional Event 3
For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge

Men use an 80-lb. dumbbell and 30-lb. ball.
Women use a 55-lb. dumbbell and 20-lb. ball.

Time cap: 16 minutes

2.  Regional Event 4
For time:
60-ft. handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
60-ft. handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
60-ft. handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
60-ft. handstand walk
16 toes-to-bars
16 double kettlebell deadlifts

Men use two 150-lb. kettlebells
Women use two 106-lb. kettlebells

Time cap: 11 minutes

2018 OPEN ATHLETES

1. Row Conditioning
10x30 Cals
Rest 1:00 after each set

2. Barbell Conditioning
EMOMx5:
10-8-6-4-2 Squat Clean Thrusters
Start at 135 and add weight (your choice) every round
Rest 5:00
EMOMx5:
10-8-6-4-2 Squat Clean Thrusters
Start at 135 and add weight (your choice) every round

3. Conditioning
"Kelly"
5 Rounds:
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24/20)

Friday · 05.19.17

2017 WEEK 2-3 REGIONAL ATHLETES

1.  Regionals Event 1
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats

Men wear a 20-lb. vest
Women wear a 14-lb. vest

Time cap: 25 minutes

2. Regionals Event 2
21-15-9 reps for time of:
Dumbbell snatches
Ring dips

Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell

Time cap: 6 minutes

2018 OPEN ATHLETES

1. Snatch
65%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3

2. Clean & Jerk
65%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3

3. Back Squat
83%/3
86%/1
83%/3
88%/1
83%/3
90%/1

4. Conditioning
75/60 Cal Assault Bike
50 Power Snatches (75/55)
25 Over-the-Bar Burpees