Tuesday · 04.04.17

2017 REGIONAL ATHLETES

1. Run Conditioning
3 Sets:
3x1:30 on TrueForm, :15 sec rest
Rest 1:00 between sets

2. Gymnastics Conditioning
21 Strict HSPU
Rest 1:00
18 Strict HSPU
Rest :45
18 Strict HSPU
Rest :30
15 Strict HSPU
Rest :15
12 Strict HSPU

3. Barbell Conditioning
10 Thrusters (155/105)
Change weights
8 Thrusters (185/135)
Change weights
6 Thrusters (225/155)
Change weights
4 Thrusters (245/175)
Change weights
2 Thrusters (265/185)

4. Rowing Conditioning
50-40-30-20-10
Row for calories
10-8-6-4-2-1
D-Ball Shoulders (150/100)

5. Conditioning
6-9-12-9-6:
Bar Facing Burpees
Front Squats (185/135)
C2B Pull-ups

2018 OPEN ATHLETES

1. Conditioning
3 Rounds:
50 DU, 20 Wallballs (20/14#)
50 Calorie Bike
2 Rounds:
50 DU, 20 Wallballs (20/14#)
35 Calorie Bike
1 Round:
50 DU, 20 Wallballs (20/14#)
20 Calorie Bike

2. Stamina Conditioning
EMOMx:10:
5 Bar Burpees + 5 Thrusters (115/80)

3. Gymnastics Conditioning
3 Sets:
In a 2:30 minute window, complete:
1:45 of "Paced" Ski Erg*
Max Muscle-ups in remaining 45 seconds
*Pace for men = 1200 cal/hr; Pace for women = 800 cal/hr
 

Ben Bergeron14 Comments