Tuesday · 12.27.16

2017 REGIONAL ATHLETES

1. Run Conditioning
15 minutes on TrueForm Runner
 
2. Gymnastics Conditioning

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
5RFT:
15 Bar Facing Burpees
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Push Jerks (155/105#)

4. Midline Conditioning
3RFT:
25 Medball GHDSU (20/14#)
25m Bear Hug D-Ball Walk (150/100#)

2017 OPEN ATHLETES

1. Gymnastics Conditioning
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
 
2. Conditioning
For time:
5 Rounds of Cindy*
directly into:
3 Rounds of DT**
Directly into:
1,000m Row
*1 Round of "Cindy": 5 Pull-ups + 10 Push-ups + 15 Air Squats
**1 Round of "DT": 12 DL + 9 HPC + 6 PJ (155/105)

3. Condtitioning
1:30 of AMRAP of Bar Facing Burpees
Rest 1 minute
1:00 of AMRAP of Bar Facing Burpees
Rest :30
:30 of AMRAP of Bar Facing Burpees

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