Monday · 03.13.17

2017 REGIONAL ATHLETES

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

2. Snatch Pull
(90%/4)4

3. Back Squat
(80%/4)3
 
4. Gymnastics Conditioning
3 Rounds:
In a 2:00 window, complete:
1:25 of "Paced" Ski Erg
Max Muscle-ups in remaining 35 seconds
*Pace for Men: 1000 cal/hr; Pace for Women: 700 cal/hr)

5. Conditioning
For Time:
300m Row
10 Power Snatches (115/80#)
300m Row
10 Squat Clean Thrusters (115/80#)
300m Row
10 Power Snatches (115/80#)
Rest 2:00
300m Row
10 Power Snatches (115/80#)
300m Row
10 Squat Clean Thrusers (115/80#)
300m Row
10 Power Snatches (115/80#)

6. Midline
3RFT:
10 Strict T2B
20 Snatch Grip Weighted Hip Extensions - You choose the weight

2017 OPEN ATHLETES

1. Conditioning
Open 17.3

Saturday · 03.11.17

2017 REGIONAL ATHLETES

1. Running Endurance
3 rounds:
3:00 on/1:30 off
2:00 on/1:00 off
1:00 on/ :30 off

2. Barbell Conditioning
3 RFT:
15 Deadlifts (225/155#)
12 Hang Power Cleans (225/155#)
9 Jerks (225/155#)
Rest 1 min between rounds

3. Gymnastics Conditioning
 3 rounds, NOT for time:
20 Pistols
20m HS Walk
 
4. Conditioning
3 Rounds:
30 Calorie Row
30 Calorie Bike
30 Burpees

2017 OPEN ATHLETES

1. Conditioning
Teams of 3:
For time:
100/75 Calorie Row
75 Power Cleans (135/95#)
50 Barbell Burpees
100/75 Calorie Row
75 Front Squats (135/95#)
50 Barbell Burpees
100/75 Calorie Row
75 Push Jerks (135/95#)
50 Barbell Burpees

Friday · 03.10.17

2017 REGIONALS ATHLETES

1. Conditioning
"Open 17.1"
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95/65)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225/155)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245/175)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185)
*If all reps are completed, time cap extends by 4 minutes.

2. Power Clean
60%/2
65%/2
(70%/2)2

3. Back Squat
(75%/2)3

4. Gymnastics Conditioning
4x6 Strict Deficit HSPU
3x12 Kipping Deficit HSPU
Rest 1:00 between all sets

5. Midline
3-4 Rounds of:
:15 L-Sit Hold
:30 Supine GHD hold (face up, torso parallel to the ground)
:60 Prone GHD hold (face down, torso parallel to the ground)

2017 OPEN ATHLETES

1. Conditioning
"Open 17.1"
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95/65)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225/155)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245/175)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185)
*If all reps are completed, time cap extends by 4 minutes.

Wednesday · 03.08.17

2017 REGIONAL ATHLETES

1. Clean & Jerk
60%/2
65%/2
70%/2
75%/2
(80%/2)2

2. Clean Pull
(85%/4)4

3. Front Squat
(80%/3)3

4. Gymnastics Conditioning
3 RFT:
12 Strict C2B
12 C2B
12 Bar MU
Rest 1:00 between rounds

5. Conditioning
10 Jerks (205/145)
20 Pistols (10/side)
30 GHDSU
40 Wallballs (20/14#)
50' HS Walk
60  Calorie Row
50' HS Walk
40 Wallballs (20/14#)
30 GHDSU
20 Pistols
10 Jerks (205/145)

2017 OPEN ATHLETES

1. Clean & Jerk
60%/2
65%/2
70%/2
75%/2
(80%/2)2

2. Clean Pull
(85%/4)4

3. Front Squat
(80%/3)3

4. Conditioning
EMOMx20:
Min 1 - 15 Sumo Deadlift High Pulls (75/55)
Min 2 - 15 Wallballs (20/14)
Min 3 - 15/12 Cal Assault Bike (25/18 Cal AirDyne)
Min 4 - Practice HS Walking

Tuesday · 03.07.17

2017 REGIONALS ATHLETES

1. Run Conditioning
3 sets of: (4x300m, :20 rest)
1 minute rest between sets

2. Gymnastics Conditioning
4x18 Strict HSPU
1 minute easy ski erg between sets

3. Barbell Conditioning
EMOMx8:  
Mins 1: 5 Snatches (225/155)
Min 2: 9 Clean and Jerks (225/155)
Min 3: Rest
Min 4: 5 Snatches (225/155)
Min 5: 9 Clean and Jerks (225/155)
Min 6: Rest
Min 7: 5 Snatches (225/155)
Min 8: 9 Clean and Jerks (225/155)

4. Conditioning
3 RFT:
20 Cal Bike
10 Deadlifts (315/215)
60 Double-unders

5. Rowing
5x30/20 Calorie Row
1 min rest between sets

2017 OPEN ATHLETES

1. Conditioning
EMOMx18
Min 1: 18/15 Calorie Row
Min 2: 15 Kipping HSPU
Min 3: 50 DU