Friday · 10.07.16

2017 REGIONAL ATHLETES

1.  Odd Object Conditioning
3x15 D-Ball Bear Hug Squats (150/100#)

2.  Odd Object Conditioning
3 RFT:
10 Renegade Man-Makers*
10 DB Step ups, 24/20" (5/side)
10 DB OH Walking lunge steps (5/side)
each movement is done with 50/35# dumbbell in each hand
* RRM = Start in Push up position holding dumbbells.  Do 1 push up, then pull the dumbell in your right hand to your sides, then the left dumbbell to your side.  Then jump your feet to your hands and stand up with the DB's and press them overhead - that equals 1 rep.
 
3.  Conditioning
4 RFT:
5 Ring MU
10 Power Cleans (165/115#)
25 Wallballs (20/14#)

4.  Odd Object Condtioning
6x20m Prowler Push
Start with 2x bodyweight, add weight each set

2017 Open Athletes

1.  Conditioning
4 RFT:
5 Ring MU
10 Power Cleans (155/105#)
25 Wallballs (20/14#)

2.  Skill Conditioning
Choose one of the following:
Ninjas:  5x75 Unbroken Double-unders, :15 rest between sets
Advanced: 6x50 Unbroken Double-unders, :30 rest between sets
Intermediate: 7x35 Unbroken Double-unders, :45 rest between sets
Beginner:  8x20 Unbroken Double-unders, 1 min rest between sets

Ben Bergeron34 Comments