Friday · 04.14.17

2017 REGIONAL ATHLETES

1. Snatch
60%/3
65%/3
70%/3
(75%/3)2
(80%/3)2

2. Clean & Jerk
60%/2+1
70%/2+1
(75%/2+1)2
(80%/3)2

3. Front Squat
60%/5
65%/5
70%/5
(75%/5)3

4. Gymnastics Conditioning
6 Strict Deficit HSPU
Rest 1:00
6 Strict Deficit HSPU
Rest :45
5 Strict Deficit HSPU
Rest :30
4 Strict Deficit HSPU
Rest :15
3 Strict Deficit HSPU

5. Conditioning
30-20-10
DB Thrusters (50/35)
TTB

6. Conditioning
4 Rounds:
18 Calorie Bike
12 Clean and Jerks (135/95)
6 Muscle-ups

2018 OPEN ATHLETES

1. Snatch
60%/3
65%/3
70%/3
(75%/3)2
(80%/3)2

2. Clean & Jerk
60%/2+1
70%/2+1
(75%/2+1)2
(80%/3)2

3. Front Squat
60%/5
65%/5
70%/5
(75%/5)3

4. Conditioning
4 Rounds:
21/18 Calorie Bike
18 Thrusters (65/45)
15 Pull-ups

Wednesday · 04.12.17

2017 REGIONAL ATHLETES

1. Power Clean + Front Squat
60%/2+3
65%/2+3
70%/2+3
(75%/2+3)2

2. Clean Pull
85%/5; (90%/5)3

3. Back Squat
60%/4
65%/4
70%/4
75%/4
(80%/4)3

4. Gymnastics Conditioning
4 Sets:
4 Weighted C2B
4 Kipping C2B
4 Bar MU
Rest as needed between sets
*The goal is to complete the entire giant-set without coming off the bar. Use a DB between legs and drop weight after 4 reps without coming off bar. 

5. Conditioning
5RFT:
30 Calorie Row
10 Bench Press (185/125)
5 Box Jumps (40/30")

6. Bike Conditioning
EMOMx10: 10 Cals for time

7. Midline
D-Ball Bear hug hold - accumulate 3:00 (150/100)

2018 OPEN ATHLETES

1. Power Clean + Front Squat
60%/2+3
65%/2+3
70%/2+3
(75%/2+3)2

2. Clean Pull
85%/5; (90%/5)3

3. Back Squat
60%/4
65%/4
70%/4
75%/4
(80%/4)3

4. Conditioning
"DT"
5 Rounds:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Tuesday · 04.11.17

2017 REGIONAL ATHLETES

1. Run Conditioning
3 Sets:
4x 1:30 on TrueForm, :15 sec rest
Rest 1:00 between sets

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

3. Barbell Conditioning
10 Snatches (155/105)
change weights
8 Snatches (185/135)
change weights
6 Snatches (205/145)
change weights
4 Snatches (225/155)
change weights
2 Snatches (245/175)

4. Conditioning
3 Rounds:
15 HSPU
15 Thrusters (135/95)
15 TTB
15 Deadlifts (245/165)
15 Burpees
15 KBS (2/1.5 Pood)
15 Pull-ups

2018 OPEN ATHLETES

1. Conditioning
3RFT:
500m Row
400m Run
Rest 3:00 between rounds

2. Stamina Conditioning
EMOMx10:
Odd:  7 TTB + 7 OHS (115/85)
Even: 7 Bar Facing Burpees + 7 TTB

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

Monday · 04.10.17

2017 REGIONAL ATHLETES

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

2. Snatch Pull
85%/5
(90%/5)3

3. Back Squat
60%/5
65%/5
70%/5; (75%/5)3

4. 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

5. Conditioning
27-21-15-9:
Power Snatch (95/65)
Wallballs (20/14#)
Cal Row

6. Midline
30-20-10:
Medball GHDSU (20/14#)
Deadlift (225/155)

2017 OPEN ATHLETES

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

2. Snatch Pull
85%/5
(90%/5)3

3. Back Squat
60%/5
65%/5
70%/5; (75%/5)3

4. Conditioning
27-21-15-9:
Power Snatch (75/55)
Wallballs (20/14#)
Cal Row

5. Stamina Conditioning
EMOMx5:  
4 Muscle-ups

Saturday · 04.08.17

2017 REGIONAL ATHLETES

1. Run Conditioning
7-7-6-5-4-3 min on TrueForm
Half the rest between sets

2. Barbell Conditioning
EMOM x5:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (245/165)

3. Gymnastics Conditioning
5 Legless Rope Climbs
Rest 2:00
4 Legless Rope Climbs
Rest 1:30
4 Legless Rope Climbs
Rest 1:00
3 Legless Rope Climbs
Rest :30
2 Legless Rope Climbs

4. Conditioning
For time:
500m Row
50 Pull ups
500m Row
40 Calorie Bike
500m Row
30 Front Squats (155/105)
500m Row
 

2018 OPEN ATHLETES

1. Barbell Conditioning
EMOM x5:
3 Power Cleans + 3 Front Squats + 3 Push Jerks (225/155)

2. Conditioning
Teams of 3:
400m Sandbag Run (50/35)
125 Pull-Ups
400m Sandbag Run (50/35)
100 Calorie Bike
400m Sandbag Run (50/35)
75 Front Squats (155/105)
400m Sandbag Run