START
2017 REGIONAL & OPEN ATHLETES
The Power Cleans and Snatches listed below are part of a progression. Follow the designated
percentages and time constraints exactly. These are not heavy lifts – they are fast. Olympic
lifting is equal parts (1) Strength, (2) Technique, and (3) Speed. Use today to build the SPEED.
Much like max-effort 10m sprints produce incredible speed even though they aren’t too taxing
on your muscle or lungs, these lifts will do the same. Give them everything you have.
1. Barbell Conditioning
With a running clock…
A. At the 0:00
EMOMx9: 1 Power Clean at 75%
B. At the 12:00
EMOMx9: 1 Power Snatch at 75%
C. At the 25:00
4×20 Unbroken Dead Lifts at 225/155 for time.
2. Conditioning
9 x 1:40 on, :20 off (2 min rest after round 5)
This is a
preset WOD on the C2 Rower. Choose “Select Workout” then “Custom
then “v1:40/20r…9”.
List”
Rest day!
2017 REGIONAL ATHLETES
1. Conditioning
3RFT:
21 Calorie Assault Bike
7 Power Snatches, 185/135
Directly into…
3RFT:
21 Calorie Row
7 OHS, 185/135
2. Burner Conditioning
4 RFT:
21 Wall
Balls, 20/14
18 KBS, 1.5/1-pood
15 Box Jump Overs, 24/20
12
Burpees
3. Gymnastics Conditioning
AMRAP 6
of:
Ascending Ladder of Strict Deficit HSPU 6/4″
1 Legless
Rope Climb + 1 Regular Rope Climb
Start round 1 by completing 1
strict deficit HSPU then 1 legless rope climb then 1 rope
climb with
you legs. Round 2 begins with 2 HSPU and then 1 more legless + 1
regular
rope. Round 3 is 3 HSPU + 1 legless and 1 regular rope climb. Continue as long as possible
in 6 minutes.
2017 OPEN ATHLETES
1.
Conditioning
For time:
18-15-12 of:
Calorie
Row
Power Snatch, 95/65
Directly into…
18-15-12
of:
TTB
OHS, 95/65
2. Gymnastics Conditioning
Reverse Tabata
HSPU
8 x:10 on, :20 off
Complete as many kipping HSPU as
possible in 10 seconds, rest 20 seconds, and
repeat for 8 sets. Your
score is the total number of reps completed. The goal is to
increase
you cycle time and stamina.
2017 REGIONAL ATHLETES
1. Clean and Jerk
EMOMx10: 1 Clean and Jerk
This is part of a progression for building your Clean and Jerk. On Saturdays you will do an
EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across,
climbing, waves or hit a 1RM).
2. Squat
3×3 Front Squats, across
3. Gymnastics Pulling
60 reps of Strict C2B Pull ups for time.
4. Conditioning
For Time:
21 Hang Power Cleans
21 Front
Squats
21 Jerks
21 Bar Muscle ups
21 Kipping Parallette HSPU
15 Hang Power Cleans
15 Front Squats
15 Jerks
15
Bar Muscle ups
15 Kipping Parallette HSPU
9 Hang Power
Cleans
9 Front Squats
9 Jerks
9 Bar Muscle ups
9 Kipping
Parallette HSPU
Men use 185 for all barbells.
Women use 135
for all barbells.
2017 OPEN ATHLETES
1. Clean and Jerk
EMOMx10: 1 Clean and Jerk
This is part of a progression for building your Clean and Jerk. On Saturdays you will do an
EMOMx10 Clean and Jerk. Every week you can choose to approach this differently (ie: across,
climbing, waves or hit a 1RM).
2. Squat
3×3 Front Squats, across
3. Gymnastics Pulling
30 Bar Muscle ups + 30 Strict C2B Pull
4. Conditioning
21 Hang Power Cleans
21 Front Squats
21
Jerks
21 C2B Pull ups
21 Kipping HSPU
15 Hang Power
Cleans
15 Front Squats
15 Jerks
15 C2B Pull ups
15
Kipping HSPU
9 Hang Power Cleans
9 Front Squats
9 Jerks
9
C2B Pull ups
9 Kipping HSPU
Men use 155 for all barbells.
Women use 105 for all barbells.
ups for time.
All Athletes
Rest Day
2017 REGIONAL ATHLETES
1. Snatch
EMOMx10: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM, across, as
wave sets, or moderate load threshold training. Take what’s there today).
2. Snatch Accessory Work
5×2 Snatch Pulls, Climbing
3. Squat
5×2 Back Squat, across
4. “Schlitz”
4 Rounds:
400 Meter Run
4 MU
40 DU
5. Gymnastics Pulling
For Time:
12 Muscle ups + 24 Strict
C2B pull ups
Rest 3 minutes
6 Muscle ups + 18 Strict C2B pull
ups
2017 OPEN ATHLETES
1. Snatch
EMOMx10: 1 Squat Snatch (these can be done climbing to a heavy or new 1RM,
as wave sets, or moderate load threshold training. Take
what’s there today).
2. Snatch Accessory Work
5×1 Snatch Pulls, Climbing
3. Squat
3×2 Back Squat, across
4. “Schlitz”
4 Rounds:
400 Meter Run
4 MU
40 DU
across,
2017 REGIONAL & OPEN ATHLETES
1. Conditioning
“Black and Blue”
5
RFT:
10 Power Cleans, 135/95
10 Burpees
2. Conditioning
EMOMx12
15 Calorie Row
15
GHDSU
2017 REGIONAL & OPEN ATHLETES
The Power Cleans and Snatches listed below are part of a progression. Follow the designated
percentages and time constraints
exactly. These are not heavy lifts – they are fast. Olympic
lifting is equal parts (1) Strength, (2) Technique, and (3) Speed.
Use today to build the
SPEED. Much like max-effort 10m sprints produce incredible speed even though they aren’t
too taxing on your muscles or lungs, these lifts will do the same. Give them
everything you
have.
1. Barbell Conditioning
With a running
clock…
A. At the 0:00
EMOMx9: 1 Power Clean at 75%
B. At the 12:00
EMOMx9: 1 Power Snatch at 75%
C. At the 25:00
4×20 Unbroken Dead Lifts at 225/155 for time.
2. Stamina Training
21-18-15-12-9-6-3
unbroken Thrusters for time, 95/65
All Athletes
Rest Day
2017 REGIONAL ATHLETES
1. Conditioning
3RFT:
3 Jerks, 245/175
3
Front Squats, 245/175
3 Power Cleans, 245/175
30 C2B Pull ups
30 Push ups
30 Air Squats
2. Gymnastics Conditioning
EMOMx21:
Min 1: 50′ HS Walk
Min 2: 1 Peg Board
Min 3: 10 Triple Unders
3. Mid-Line Conditioning
A. 3 Super Sets
of:
20 Calorie Row
20 Stiff Leg RDL, you choose the weight
B. 3 Super Sets of:
20 Calorie Row
20 GHDSU
2017 OPEN ATHLETES
1. Conditioning
3 RFT:
3 Jerks, 185/135
4
FS, 185/135
5 Cleans, 185/135
30 Pull ups
40 Push ups
50
Abmat Sit ups
2. Gymnastics Conditioning
EMOMx10: 4-8
unbroken Kipping HSPU
2017 REGIONAL ATHLETES
SESSION 1:
1. Track Conditioning
A. 4x (300m Run, rest :15 + 200m Run) rest 1 minute between sets
rest 4 minutes
B. 2x (400m Run, rest :20 + 200m Run) rest 1 minute
between sets
rest 3 minutes
C. 1x600m Run
SESSION 2:
1. Clean and Jerk
EMOMx10: 1 Clean and Jerk
This is part of a progression for building your
Clean and Jerk. On Saturdays you will do
an EMOMx10 Clean and Jerk.
Every week you can choose to approach this differently (ie:
across,
climbing, waves or hit a 1RM).
2. Squat/Gymnastics Conditioning
EMOMx10:
Odd: 5 muscle ups + 5 Front Squats from the ground, you choose the
Even: Rest
weight
3. Gymnastics Conditioning
4 Giant Sets* of:
15 Strict HSPU
12 Strict TTB
9 Strict Ring Dips
*A
Giant Set are not for time, but are done with minimal rest between movements. Rest 2-3
minutes between rounds.
4. Conditioning
For Time:
AMRAP 20
Teams of 2
21 Wall Balls, 30/20
15 Calorie Row
One athletes completes the couplet before tagging off to partner 2. Your score is
many rounds + reps your team completes.
2017 OPEN ATHLETES
how
1. Clean and Jerk
EMOMx10: 1 Clean and
Jerk
This is part of a progression for building your Clean and
Jerk. On Saturdays you will do an
EMOMx10 Clean and Jerk. Every week
you can choose to approach this differently (ie:
across, climbing,
waves or hit a 1RM).
2. Squat/Gymnastics Conditioning
EMOMx10:
Min
1: 5 Squat Cleans, you choose the weight
Min 2: 5 Muscle ups
3. Conditioning
For Time:
AMRAP 20
Teams of 2
25 Wall Balls, 20/14
15 Calorie Row
One athletes completes the couplet before tagging off to partner 2. Your score is
many rounds + reps your team completes.
how
All Athletes
Rest day.
2017 REGIONAL ATHLETES
1. Snatch
EMOMx10: 1 Squat Snatch (these can
be done climbing to a heavy or new 1RM, across,
as wave sets, or
moderate load threshold training. Take what’s there today).
2. Snatch Accessory Work
5×2 Snatch Pulls,
Climbing
3. Squat
5×2 Back Squat, across
4. 6 RFT:
13 Thrusters, 115/85
14 C2B
Pull-Ups
2017 OPEN ATHLETES
1. Snatch
EMOMx10: 1 Squat Snatch (these can
be done climbing to a heavy or new 1RM, across,
as wave sets, or
moderate load threshold training. Take what’s there today).
2. Snatch Accessory Work
5×1 Snatch Pulls,
Climbing
3. Squat
3×2 Back Squat, across
4. “Harley Love”
6 RFT:
13 Thrusters, 95/65
14 Pull-Ups
2017 Regional & Open Athletes
1. Conditioning
3 RFT:
400m Run
12
Deads, 275/185
21 Box Jumps, 24/20
2. Conditioning
42-30-18 reps for time
GHDSU
Hip Extensions
Calorie Row
of:
Regional Athletes
1. Barbell Conditioning
NOTE: This is the first week we are moving away from the power variations for these lifts. Next
week we will decrease the loads,
but the rep schemes get much spicer.
With a running clock…
A. At the 0:00
EMOMx8: 1 Squat Clean at 80%
B. At the 12:00
EMOMx8: 1 Squat Snatch at 80%
C. At the 25:00
21-18-15-12-9-6-3 unbroken OHS for time, 95/65
2. Conditioning
5 RFT:
3 Strict HSPU + 3 Kipping HSPU
6 D-Ball Shoulders, 100/80
9 TTB
12 DB Snatch, 70/50 (6/side)
OPEN Athletes
1. Barbell Conditioning
NOTE: This is the first week we are moving away from the power variations for these lifts. Next
week we will decrease the loads,
but the rep schemes get much spicer.
With a running clock…
A. At the 0:00
EMOMx8: 1 Squat Clean at 80%
B. At the 12:00
EMOMx8: 1 Squat Snatch at 80%
C. At the 25:00
21-18-15-12-9-6-3 unbroken OHS for time, 95/65
All Athletes
Rest day.
REGIONAL ATHLETES
1. Conditioning
21-15-9
Power Cleans, 135/95
Ring Dips
400m Run
2. Row Conditioning
4x600m, 1 min
rest
2x300m, :30 rest
2x500m, :45 rest
2x300m, :30 rest
3. Midline
Accumulate 2 mins in a L sit on parallettes*
* every time you come down complete 10 pistols
OPEN ATHLETES
1. Conditioning
21-15-9
Power Cleans, 135/95
Ring Dips
400m Run
2. Row Conditioning
50-40-30-20-10
Calorie Row
:20 rest between efforts
3.
Midline
Accumulate 1 min in a L sit on parallettes
(5/side)
2017 REGIONAL ATHLETES
SESSION 1:
1. Track Conditioning
1600m,
rest 4 mins
1200m, rest 3 mins
800m, rest 2 mins
400m, rest
1 min
200m
SESSION 2:
1. Clean and Jerk
EMOMx7: 2 Power Cleans + 1 Split Jerk
2. Squat/Gymnastics
Conditioning
3 rounds of ascending ladder of MU + FS
min
1: 1 MU + 1 FS from the ground at 225/155
min 2: 2 MU + 2 FS from the ground at 225/155
min 3: 3 MU + 3 FS from
the ground at 225/155
min 4: 4 MU + 4 FS from the ground at
225/155
min 5: 5 MU + 5 FS from the ground at 225/155
Rest 5 minutes between rounds
3. "Kelly
on a Bike"
5 RFT:
30 Calorie Bike
30 Box
Jumps, 24/20
30 Wall balls, 24/20
OPEN ATHLETES
1. Clean and Jerk
EMOMx5: 2 Power Cleans + 1
2. Conditioning
6-5-4-3-2-1 reps for
Muscle ups
time of:
Split Jerk
Front Squats from the ground 205/145
3.
"Cindy"
AMRAP 20
5 pull ups
10
push ups
15 squats
All Athletes
Rest Day
2017 REGIONAL ATHLETES
1. Back Squat
EMOMx10: 1 Back Squat - work up to a heavy single
2. Snatch Accessory Work
5×1 Snatch Pulls,
Climbing
3. Conditioning
with a running clock
A. at the 0:00: 30 Snatches for time, 135/95
B. at the 6:00: 30
Clean and Jerks for time, 135/95
C. at the 12:00: 30 Thrusters for time, 135/95
2017 OPEN ATHLETES
1. Snatch
"Isabel" 30 Snatches for
time, 135/95
2. Snatch Accessory Work
5×1 Snatch Pulls,
Climbing
3. Squat
3×2 Back Squat, across
2017 REGIONAL & OPEN ATHLETES
1. Conditioning
5 RFT:
21 Wall Balls
15
Calorie Row
9 TTB
2.
50-40-30-20-10 Calorie Row, 1 minute rest between sets
3. Midline
A.
3x20 weighted Abmat Sit ups - feet anchored
B. 3x30
Good Mornings, 45#
2017 REGIONAL ATHLETES
1. Barbell Conditioning
With a running
clock…
A. At the 0:00
EMOMx6: 3 Squat Snatches at 65%
B.
At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 65%
C. At the 20:00
Death by Strict HSPU immediately into Death by
Kipping HSPU
On the first minute do 1 strict hspu, 2 on the
second.... Once you can't complete them
strict, continue
the count by kipping until you can no longer complete the prescribed
reps inside the minute. (The prescribed reps don't need to be
unbroken.)
2. Conditioning
10
RFT:
7 Hang Squat Cleans, 135/95
7 Bar Facing Burpees
7 C2B Pull ups
2017 OPEN ATHLETES
1. Barbell Conditioning
With a running
clock…
A. At the 0:00
EMOMx6: 3 Squat Snatches at 65%
B.
At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 65%
C. At the 20:00
Death by Kipping HSPU
On the first minute
do 1 hspu, 2 on the second, 3 on the third.... until you can no
longer
complete the prescribed reps inside the minute. (The
prescribed reps don't need to be
unbroken.)
2.
Conditioning
7 RFT:
7 Hang Squat Cleans,
7 Bar Facing Burpees
7 C2B Pull ups
135/95
All Athletes
Rest day.
2017 REGIONAL ATHLETES
1. Conditioning
AMRAP 10 of:
10 Hang
Power Snatches
10 OHS
10 Power Cleans
10 Thrusters
10
SDHP
(95/65)
2. Conditioning
200
Double Unders
2k Row
100 Double unders
1K Row
2017 OPEN ATHLETES
1. Conditioning
AMRAP 10 of:
10 Hang
Power Snatches
10 OHS
10 Power Cleans
10 Thrusters
10
SDHP
(95/65)
2. Midline
3 rounds of:
Every 2
minutes on the 2 minutes
Mins 1-2: 100 Double unders
Mins 3-4: 30 GHDSU
Mins 5-6: 30 Calorie Row
2017 REGIONAL ATHLETES
SESSION 1:
1. Track Conditioning
1600m,
rest 4 mins
1200m, rest 3 mins
800m, rest 2 mins
400m, rest
1 min
200m
For every interval you will alternate running 200m fast and 200m recovery. For example, an
athlete that has a PR of a 6 min mile
should start this session by running 200m at about
42 seconds, then
recovery jog for 200m. She would continue this for 4 rounds
until
the 1600m were complete. All fast 200's and recovery
200's should be the same pace
across the entire workout.
SESSION
2:
1. Clean and Jerk
EMOMx10: 1 Squat Clean and Split Jerk
2. Muscle up Conditioning
10
RFT: 3 unbroken Muscle ups
3. Conditioning
4 RFT:
800m Run
4 Rope
Climbs
40' DB Walking Lunge, 70/50
2017 OPEN ATHLETES
1. Clean and Jerk
EMOMx10: 1 Squat Clean and
2. Muscle-up Conditioning
10
RFT: 3 unbroken Muscle ups
Split Jerk
3. Conditioning
4 RFT:
800m Run
4 Rope
Climbs
40' DB Walking Lunge, 70/50
All Athletes
Rest Day
2017 REGIONAL ATHLETES
1. Snatch
EMOMx10: 1 Squat Snatch
2. Snatch Accessory Work
5×1 Snatch Pulls,
Climbing
3. Conditioning
With a running
clock:
Bergeron Beep Test
EMOM for as long as possible
7
Thrusters, 75/55
7 Pull ups
7 Burpees
4. Strength/Gymnastics Conditioning
5
Rounds NOT for time
10 Strict C2B
10 Back Squats, you choose the weight
2017 OPEN ATHLETES
1. Conditioning
With a running clock:
Bergeron Beep
Test
EMOM for as long as possible
7 Thrusters, 75/55
7 Pull ups
7 Burpees
Minimum Work requirement is 10 rounds.
If you are unable to complete 10 rounds, rest as
needed and continue till 10 rounds are completed.
2017 REGIONAL ATHLETES
1. Conditioning
21-15-9
Deadlifts,
315/205
Box Jumps, 30/24
2. Row
Conditioning
9 x 1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select
“v1:40/20r…9”.
3.
MidLine Conditioning
3 Giant Sets of:
20
weighted abmat Sit ups
Single Leg RDL
2017 OPEN ATHLETES
1. Conditioning
21-15-9
Dead Lifts,
315/205
Box Jumps, 30/24
2. Row
Conditioning
4x500m Row, 3 min rest
3.
MidLine Conditioning
3 Giant Sets of:
20
weighted abmat Sit ups
20 Banded good mornings
Workout” then “Custom List” then
2017 REGIONAL ATHLETES
1. Barbell Conditioning
With a running
clock…
A. At the 0:00
EMOMx6: 3 Squat Snatches at 70%
B.
At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 70%
C. At the 20:00
Death by TTB
2. Strength
A.
5x10 Back Squats
B. 5x10 Bench Press
2017 OPEN ATHLETES
1. Barbell Conditioning
With a running
clock…
A. At the 0:00
EMOMx6: 3 Squat Snatches at 70%
B.
At the 10:00
EMOMx6: 3 Squat Clean and Jerks at 70%
C. At the 20:00
Death by TTB
2.
Strength
A. 2x10 Back Squats
B. 2x10
Push Press
All Athletes
Rest day
2017 REGIONAL ATHLETES
1. Conditioning
"American
Dream"
AMRAP 20
1.2.3.4....
Clean, 205/145
Muscle
up
2. Barbell Conditioning
3
RFT:
42-30-18 Calorie Row
21-15-9 OHS, 155/105
3.
Mid Line Conditioning
3 Supersets of:
:30 GHD
Soupine Hold (face up)
:60 GHD Prone Hold (face down)
2017 OPEN ATHLETES
1. Conditioning
"American
Dream"
AMRAP 20
1.2.3.4....
Clean, 205/145
Muscle
up
2. Stamina
EMOMx10: 6 Power Snatch + 6 OHS, 95/65
3. Mid Line Conditioning
3 Supersets of:
:30 GHD Soupine Hold (face up)
:60 GHD Prone Hold (face down)
2017 REGIONAL ATHLETES
SESSION 1:
1. Track Conditioning
1600m,
rest 4 mins
1200m, rest 3 mins
800m, rest 2 mins
400m, rest
1 min
200m
For every interval you will alternate running 200m fast and 200m recovery. For example, an
athlete that has a PR of a 6 min mile should start this session by running 200m at about 42
seconds, then recovery jog for 200m. She would continue this
for 4 rounds until the 1600m
were complete. All fast 200's and recovery 200's should be the same pace across the entire
workout.
SESSION 2:
1.
Clean and Jerk
EMOMx10: 1 Squat Clean and Split Jerk
2. Gymnastics Conditioning
7
RFT: 10 unbroken C2B Pull ups
3.
Conditioning
7 RFT:
21-18-15-12-9-6-3 DB
Thruster, 50/35
42-36-30-24-18-12-6 Calorie Row
2017 OPEN ATHLETES
1. Clean and Jerk
EMOMx10: 1 Squat Clean and
Split Jerk
2. Gymnastics Conditioning
7
RFT: 10 unbroken C2B Pull ups
3.
Conditioning
7 RFT:
21-18-15-12-9-6-3 DB
Thruster, 50/35
42-36-30-24-18-12-6 Calorie Row
All Athletes
Rest Day
2017 REGIONAL ATHLETES
1. Snatch
EMOM×10: Hang Squat Snatch + 1 Snatch Balance + OHS
2. Snatch Accessory Work
5×1 Snatch Pulls,
Climbing
3. Squat
3×10 Back Squats
4. Conditioning
"Glen"
30 CJ (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100
Burpees
5. Gymnastics Conditioning
3×25 unbroken C2B
2017 OPEN ATHLETES
1. Snatch
EMOM×10: Hang Squat Snatch + 1 Snatch Balance + OHS
2. Squat
3×10 Back Squats
3. Conditioning
"Glen"
30 CJ (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100
Burpees
2017 REGIONAL & OPEN ATHLETES
1. Deadlift
10-8-6-4-2 reps for max
load, unlimited rest between sets
2. Conditioning
4 RFT:
12 Deads,
205/145
12 Burpees
12 KBS, 70/53
12 WB, 20/14
3. Row
3 rounds of:
4 x :45 seconds
on, :45 seconds rest
Rest 3 minutes after each full round
2017 REGIONAL ATHLETES
1. Strength
Running Clock
Mins 1-8:
EMOMx8: 2 Squat Snatches (75%)
Rest 4:00
Mins 12-20:
EMOMx8: 2 Squat CJ (75%)
Rest 4:00
AMRAP 6 of: 3
unbroken Strict HSPU
2. Conditioning
3 RFT:
500m Row
9
Power Snatches, 115/85
3. Midline
3 Super Sets of:
30
GHDSU
30 Hip Extensions
2017 OPEN ATHLETES
1. Strength
Running Clock
Mins 1-8:
EMOMx8: 2 Squat Snatches (75%)
Rest 4:00
Mins 12-20:
EMOMx8: 2 Squat CJ (75%)
Rest 4:00
AMRAP 6 of: 3
unbroken Strict HSPU
2. Conditioning
3 RFT:
500m Row
9
Thrusters, 115/85
All Athletes
Rest day.
2017 REGIONAL ATHLETES
1. Conditioning
5 RFT:
5 Squat Clean
10 C2B pull ups
Thrusters, 135/95
2. Strength
8 x 3 Back Squat
6 x 4 Bench Press, climbing
4 x 8 Push Press, climbing
3 x Max
strict ring dips
30 Strict L-sit Pull ups
2017 OPEN ATHLETES
1. Conditioning
5 RFT:
5 Squat Clean
10 C2B pull ups
Thrusters, 135/95
2. Strength
8 x 3 Back Squat
3. EMOMx8:
Odd: 60 Double
Unders
Even: 5 Strict L-Sit Pull ups
2017 REGIONAL ATHLETES
SESSION 1:
1. Track Conditioning
2
x 800, rest 4 mins
3 x 600, rest 3 mins
4 x 400m, rest 2
mins
SESSION 2:
1. Clean and Jerk
EMOM
x 10: 1 Squat Clean and Split Jerk
2.
Gymnastics Conditioning
8 RFT:
4 Unbroken Ring
Muscle-ups
3. Conditioning
30
Calorie Row
30 Box Jump Overs (24/20)
30 Power Snatches (95/65)
30 OH Step Back Lunges (95/65)
30 Sumo-Deadlift High
Pulls (95/65)
30 Box Jump Overs (24/20)
30 Calorie Row
2017 OPEN ATHLETES
1. Clean and Jerk
EMOM x 10: 1 Squat Clean and Split Jerk
2. Gymnastics
Conditioning
8 RFT:
4 unbroken Ring Muscle ups
3.
Conditioning
30 Calorie Row
30 Box Jump Overs (24/20)
30 Power Snatches (95/65)
30 OH Step Back Lunges
(95/65)
30 Sumo-Deadlift High Pulls (95/65)
30 Box Jump Overs (24/20)
30 Calorie Row
All Athletes
Rest Day
2017 REGIONAL ATHLETES
1. Snatch
EMOMx12: Snatch
First 4 mins are
Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins
are hang squat snatch
Final 4 mins are squat snatch
2. Squat
3x10 Back Squats
3. Conditioning
"Jackie"
1000m
Row
50 Thrusters, 45#
30 Pull ups
4.
Gymnastics Conditioning
3x25 unbroken C2B
2017 OPEN ATHLETES
1. Snatch
EMOMx12: Snatch
First 4 mins are
Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins
are hang squat snatch
Final 4 mins are squat snatch
2. Squat
3x10 Back Squats
3. Conditioning
"Jackie"
1000m
Row
50 Thrusters, 45#
30 Pull ups
2017 REGIONAL & OPEN ATHLETES
1. Sumo Dead Lift
5x2 reps for max
load, unlimited rest between sets
2.
Conditioning
"Surfer on Acid"
3
Rounds:
400 Meter Run
21 Burpees
3.
Strength Accessory
A. 3x10 Romanian Dead
Lift
B. 3x6 Bulgarian Split Squat
C. 3x20 Weighted
Sit up - feet anchored with dumbbell across chest
2017 REGIONAL ATHLETES
1. Weightlifting
Running Clock...
Minutes
1-9:
On the 90 Second x 6 Rounds:
2 Squat Snatches (80%)
4:00 Rest
Minutes 13-22:
On the 90 Second x 6 Rounds:
2 Squat
Clean and Jerks (80%)
4:00 Rest
100 Overhead Squats for Time,
95/65
2. Conditioning
4
Rounds:
21 Calorie Row
7 Squat Cleans, 185/135
3. Midline
3 Supersets of:
10 Barbell
Roll-Outs
10 Glute Ham Raises
2017 OPEN ATHLETES
1. Weightlifting
Running Clock...
Minutes
1-9:
On the 90 Second x 6 Rounds:
2 Squat Snatches (80%)
4:00 Rest
Minutes 13-22:
On the 90 Second x 6 Rounds:
2 Squat
Clean and Jerks (80%)
4:00 Rest
100 Overhead Squats for Time,
95/65
2. Conditioning
4 Rounds:
30 Calorie
Row, 1 Minute Rest between sets
3. Midline
3 Supersets of:
10 Barbell
Rollouts
10 Glute Ham Raises
All Athletes
Rest Day
2017 REGIONAL ATHLETES
1. Strength
3x8 Front Squats
3x8
Bench Press
2. Conditioning
OT2:00 x 10
3 Muslce
ups
5 Deads, 315/225
7 Strict HSPU
3. Skill Conditioning
EMOMx12
Odd: 50 Double unders
Even: 50' HS Walk
2017 OPEN ATHLETES
1. Strength
3x8 Front Squats
3x8
Bench Press
2. Conditioning
OT2:00 x 10
3 Muslce
ups
5 Deads, 275/185
7 Kipping HSPU - Open Standards
2017
REGIONAL ATHLETES
SESSION 1:
1. Track Conditioning
3x300,
:20 rest + 200, 2 min rest
rest 3 mins
3x400m, 2 min
rest
SESSION 2:
1. Clean
and Jerk
Work up to a heavy Complex of: 1 Power Clean +
Split Jerk
1 Hang Squat Clean + Push Jerk +
2.
Gymnastics Conditioning
6x12 unbroken C2B pull
ups
3. Conditioning
5 RFT
30
Cal Row
30 BJ, 24/20
30 Wall Balls
2017 OPEN ATHLETES
1. Clean and Jerk
Work up to a heavy Complex
Split
Jerk
of: 1 Power Clean + 1 Hang Squat Clean + Push Jerk +
2. Gymnastics Conditioning
6x12
unbroken C2B pull ups
3. Conditioning
5
RFT
30 Cal Row
30 BJ, 24/20
30 Wall Balls
All Athletes
Rest Day
2017 REGIONAL & OPEN ATHLETES
1. Snatch
EMOMx12:
First 4 mins are
Power Snatch + Hang Squat Snatch + Snatch Balance
Second 4 mins
are Hang Squat Snatch
Final 4 mins are Squat Snatch
2. Squat
A. 3x8 Back Squats
B.
5x1 Pausing OHS for 10 seconds
3. Conditioning
"C2B Lynne"
5
rounds of:
Max Bench Press, Bodyweight
Max unbroken Pull
ups*
Rest 3 minutes between supersets
*If max set of C2B pull ups are over 30, do strict chin-over-bar pull ups instead
2017 REGIONAL & OPEN ATHLETES
1. Sumo Dead Lift
4x6 reps for max
load, unlimited rest between sets
2.
Conditioning
"Christine"
3 RFT:
500m Row
12 Deads, Bodyweight
21 BJ, 24/20
3.
A.
B.
C.
Strength Accessory
3x6
Single Leg Step ups (6/side before switching)
3x6-10
Glute Ham Raises
3x20 Weighted Sit up - feet anchored
with dumbbell across chest
2017 REGIONAL ATHLETES
1. Weightlifting
Running Clock
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat CJ (85%)
Rest 4:00
1 minute bike test for max cals
2. Conditioning
3
RFT:
10 D-Ball Shoulders, 150/100
10 1-arm DBS, 100/70
(5/side)
10 Weighted Pistols, 1.5/1-pood (5/side)
2017 OPEN ATHLETES
1. Weightlifting
Running Clock
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat CJ (85%)
Rest 4:00
1 minute bike test for max cals
2. Conditioning
150 Double unders
50
Wall Balls
100 Double unders
35 Wall Balls
50 Double
unders
20 Wall Balls
All Athletes
Rest Day
2017 REGIONAL ATHLETES
1. Conditioning
3 Rounds of Cindy
1
Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of
Cindy
1 round of DT
2. Squats
3x8
Front Squats
3. Gymnastics Strength
10-9-8-7-6-5-4-3-2-1 of:
Weighted Strict Ring Dip
Weighted Strict Pul up
4.
Midline
5 Super Sets of:
20 GHDSU
20 Hip Extension
2017 OPEN ATHLETES
1. Conditioning
3 Rounds of Cindy
1
Round of DT
2 rounds of Cindy
1 Round of DT
1 rounds of
Cindy
1 round of DT
2. Squats
3x8
Front Squats
3. Gymnastics Strength
5 Rounds NOT for time
5 Weighted Strict Ring Dip
5 Weighted Strict Pul up
of:
2017 REGIONAL ATHLETES
SESSION 1:
1. Track Conditioning
EMOMx10: 200m Run
rest 5 mins
EMOMx10: 200m Run
SESSION 2:
1. Clean and Jerk
EMOMx10: 1 Power Clean + 3 Front Squats + 1 Jerk
2. Gymnastics Conditioning
7 RFT: 5 unbroken Ring Muscle ups, rest as little as possible between sets
3. Conditioning
3 RFT:
1K Row
15 Snatches, 135/95
2017 OPEN ATHLETES
1. Clean and Jerk
EMOMx10: 1 Power Clean + 3 Front Squats + 1 Jerk
2. Gymnastics Conditioning
7 RFT: 5 unbroken Ring Muscle ups, rest as little as possible between sets
3. Conditioning
800m Run
30 Snatches, 95/65
800m Run
30 OHS, 95/65
800m Run
30 Thrusters, 95/65
All Athletes
Rest & Watch the Games
2017 REGIONAL & OPEN ATHLETES
1. Snatch
EMOM Snatch Waves
EMOM x 5 - 2 Hang Squat Snatches (build)
Rest 1:00
EMOM x 5 - 2 Hang Squat Snatches below knee (build)
Rest 1:00
EMOM x 5 - 1 Squat Snatch (build)
2. Back Squat
Running Clock:
On the 0:00 - 5 Back Squats
On the 2:00 - 4 Back Squats
On the 4:00 - 3 Back Squats
On the 6:00 - 2 Back Squats
On the 8:00 - 1 Back Squat
Build throughout.
3. Conditoning
1,000m Run
40 Pull-Ups
30 Thrusters
20 Calorie Row
4. Row Conditioning
500 Meter Row (moderate)
500 Meter Row (2K pace)
250 Meter Row (moderate)
250 Meter Row (2K pace)
Moderate paces should be 10-15 seconds above your 2K pace.
2017 REGIONAL ATHLETES
1. Deficit Deadlift (4")
7x3
2. Conditioning
21 HPC (135/95), 21 Burpees
over Bar, 100 DU
15 HPC (135/95), 15 Burpees over Bar, 75 DU
9
HPC (135/95), 9 Burpees over Bar, 50 DU
3. Conditioning
5 Rounds:
15 GHD
Sit-Ups
15 Kettlebell Swings (53/35)
50m Prowler Push
(135/95)
Rest 1:00 between rounds
2017 OPEN ATHLETES
1. Conditioning
21 HPC (135/95), 21 Burpees
over Bar, 100 DU
15 HPC (135/95), 15 Burpees over Bar, 75 DU
9
HPC (135/95), 9 Burpees over Bar, 50 DU
2. Deadlift
Build to a Heavy Set of 5
3. Row Conditioning
Running Clock...
On
the 3:00 x 3
35/25 Calorie Row
On the 2:00 x 3
25/20 Calorie Row
On the 1:00 x 3
15/12 Calorie Row
2017 REGIONAL ATHLETES
1. Weightlifting + Gymnastics Conditoning
OTM x 6 - 1 Squat Snatch (90%)
Rest 4:00
OTM x 6 - 1 Squat Clean
and Jerk (90%)
Rest 4:00
30 MU for time
2. Conditioning
3 Rounds:
400 Meter
TrueForm
21 TTB
7 DBall Over Shoulder (150/100)
OPEN ATHLETES
1. Weightlifting + Gymnastics Conditoning
OTM x 6 - 1 Squat Snatch (90%)
Rest 4:00
OTM x 6 - 1 Squat Clean
and Jerk (90%)
Rest 4:00
30 MU for time
2. Conditioning
Alternating Tabata (8 Rds of :20s/:10s):
Front Squats (115/80)
TTB
20 seconds of Front Squats, followed by a 10 second
Followed by 20 seconds of TTB, with another 10 second
Repeat this process for a total of 8 sets.
break
break.
All Athletes
Rest Day.
2017 Regional Athletes
1) Conditioning
"Fight Gone Bad"
3
Rounds for Max Reps:
1:00 Wallballs (20/14)
1:00 SDHP
(75/55)
1:00 Box Jumps (20")
1:00 Push Press (75/55)
1:00 Row (Calories)
1:00 Rest
2) Handstand Walk
4
x 50' Unbroken HSW. Rest as needed in between sets.
3) Gymnastics Conditioning
5 Rounds, Not For
Time:
5 Ring Dips - Pause for a full (2) seconds at the bottom
and top of each repetition.
:15 second GHD Hold - parallel.
5
Strict CTB PU - Pause for a full (2) seconds at the bottom and
top of each repetition.
:30 second Hip Extension Hold (45/25) parallel.
2017 Open Athletes
1) Conditioning
"Fight Gone Bad"
3
Rounds for Max Reps:
1:00 Wallballs (20/14)
1:00 SDHP
(75/55)
1:00 Box Jumps (20")
1:00 Push Press (75/55)
1:00 Row (Calories)
1:00 Rest
2017
REGIONAL ATHLETES
SESSION 1:
1. Track Conditioning
10
Rounds of run 300m, jog 100m to recover
goal is to maintain the
same time for all 10 300m intervals
SESSION
1. Clean and Jerk
EMOMx10: 1
2:
Power Clean + 3 Front Squats + 1 Jerk
2.
Gymnastics Conditioning
5 RFT: 15 C2B pull ups,
rest as little as possible between sets
3.
Conditioning
30 TTB
30 Calorie Row
15 Squat
Snatches (115/80)
60 Calorie Row
15 Squat Snatches
(115/80)
30 Calorie Row
30 TTB
2017 OPEN ATHLETES
1. Clean and Jerk
EMOMx10: 1 Power
Clean + 3 Front Squats + 1 Jerk
2. Gymnastics
Conditioning
5 RFT: 15 C2B pull ups, rest as little as
3. Conditioning
30
TTB
30 Calorie Row
15 Squat Snatches (115/80)
60 Calorie
Row
15 Squat Snatches (115/80)
30 Calorie Row
30 TTB
possible between sets
* Please note: We originally posted incorrect programming for
been revised. Our apologies.
today. It has since
All Athletes
Rest Day
2017 REGIONAL ATHLETES
1. Snatch
Work up to a heavy complex of: 1 Power Snatch + 1 Squat Snatch
2. 3x6 Back Squat
3. Snatch Grip Dead, 3x2
4. Gymnastic Pull Conditioning
15
Legless Rope Climbs for time
5. Conditioning
"The Chief"
5
Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 Between Rounds
2017 OPEN ATHLETES
1. Snatch
Work up to a heavy complex of: 1 Power Snatch + 1 Squat Snatch
2. 3x6 Back Squat
3. Conditioning
"The Chief"
5
Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 Between Rounds
4. Gymnastics Pulling
Complete 5 of the
following complexes: 5 strict C2B + 5 bar muscle ups + 5 Kipping C2B
Pull ups + 5 Kipping Pull ups
2017
REGIONAL & OPEN ATHLETES
1. Dead Lift
Work up to a heavy double
2. Conditioning
4 Rounds:
500 Meter
400 Meter Run
30 GHDSU
deadlift with bands or Chains
Row
3. Conditioning
4 RFT:
30 Calorie
Assault Bike (45 cal Schwinn)
1 minute rest between rounds
2017 REGIONAL & OPEN ATHLETES
1. Snatch
1 rep Max
2. Clean and Jerk
1 rep Max
3. EMOMx10
5 Front Sqauts for max
load
10 HSPU - do as many as possible strict
All Athletes
Rest Day
2017 REGIONAL & OPEN ATHLETES
1. Back Squat
1RM
2. Gymnastics Testing
Max set of
unbroken Muscle ups
3. Conditioning
1 RFT:
30 Power
Cleans, 225/155
30 Burpees Over the Bar
30 Calorie Assault
Bike
2017 REGIONAL & OPEN ATHLETES
1. Clean and Jerk
1 Power Clean + 3 Front
Squats + 1 Jerk
2. Gymnastics
Conditioning
4 RFT: 20 unbroken C2B pull ups, rest as
little as possible between sets
3.
Conditioning
"31 Heroes"
Teams of 2, AMRAP 31*:
8 Thrusters (155/105)
6 Rope Climbs, 15'
11 Box
Jumps (30/24)
Continuous 400m run w/ sandbag
*One athlete works on the thrusters, ropes and boxes while the other runs. Once
the
running athlete returns they switch roles and continue
accumulating rounds and reps for
the entire 31 minutes.
Find out more about the 31 Heroes Workout here.
All Athletes
Rest Day
2017 REGIONAL ATHLETES
With a running clock...
1. 5 minutes to
work up to a heavy single Front Squat
2. 5 minutes to work up to a heavy single Muscle Snatch
3.
5 minutes to work up to a heavy single OHS
4.
5 minutes to work up to a heavy single Snatch Balance
5.
5 minutes to work up to a heavy single Squat Snatch
6.
5 minutes to work up to a heavy single Front Squat
7.
Conditioning
15 OHS, 155/105
15 C2B
15 Squat
Snatches, 155/105
15 C2B
15 Front Squats, 155/105
15 C2B
15
Squat Cleans, 155/105
15 C2B
8. Strength Accessory
A. 3 x unbroken reps of strict weighted
muscle ups (you choose the weight)
B.. 3x10 Weighted Hip
Extension with 3 second pause at the top
C. 3x20 Close Grip Bench Press
D. 3x15 Skull Crushers
2017 OPEN ATHLETES
With a running clock...
1. 5 minutes to
work up to a heavy single Front Squat
2. 5 minutes to work up to a heavy single Muscle Snatch
3.
5 minutes to work up to a heavy single OHS
4.
5 minutes to work up to a heavy single Snatch Balance
5.
5 minutes to work up to a heavy single Squat Snatch
6.
5 minutes to work up to a heavy single Front Squat
7.
Conditioning
15 OHS, 135/95
15 C2B
15 Squat
Snatches, 135/95
15 C2B
15 Front Squats, 135/95
15 C2B
15
Squat Cleans, 135/95
15 C2B
2017 REGIONAL ATHLETES
1. Dead Lift
Work up to a heavy triple
Sumo Dead Lift with bands or chains
2. Conditioning
3 Rounds:
60 DU
30
Cal Bike
15 Deadlifts (275/185)
3.
A.
B.
C.
Strength Accessory
3x6
Back Rack Bulgarian Split Squats
3x20 Weighted Sit ups
(feet anchored)
3x6 Single leg Front Rack Step ups
2017 OPEN ATHLETES
1. Dead Lift
Work up to a heavy triple
2. Conditioning
3 Rounds:
60 DU
30
Cal Bike
15 Deadlifts (245/165)
Sumo Dead Lift with bands or chains
2017 REGIONAL ATHLETES
1. Strength Conditioning
20 Cleans,
265/175 for time
2. Strength Conditioning
20 Bench
Press, 245/155 for time
3. Strength Conditioning
5RFT:
50'
Yoke Carry - you choose the weight
5 Weighted Pull ups - you
choose the weight
5 Weighted Ring Dips - you choose the weight
2017 OPEN ATHLETES
1. Strength Conditioning
4x8 unbroken
Cleans, climbing - rest as needed
2. Strength Conditioning
3x10 Bench
Press, climbing - rest as needed
3. Strength Conditioning
5RFT:
5
Front Squats - you choose the weight
5 Weighted Pull ups - you
choose the weight
5 Weighted Ring Dips - you choose the weight
4. Conditioning
2 RFT:
20
Thrusters, 95/65
20 Pull ups
20 Wall Balls
20 Calorie Row
All Athletes
Rest
2017 REGIONAL ATHLETES
1. Conditioning
Ascending Ladder for 8
Minutes:
3 Power Snatch, 3 TTB
6 Power Snatch, 6 TTB
9
Power Snatch, 9 TTB
Rx - 115/80
2. Strength
6x4 Back Squats, across
3. Gymnastics Conditioning
5x50' Handstand Walk
4. Row Conditioning
50-40-30-20-10-20-30-40-50 Calories For time, equal work:rest
2017 OPEN ATHLETES
1. Conditioning
Ascending Ladder for 8
Minutes:
3 Power Snatch, 3 TTB
6 Power Snatch, 6 TTB
9
Power Snatch, 9 TTB
Rx - 115/80
2. Strength
6x4 Back Squats, across
2017 REGIONAL ATHLETES
SESSION 1:
1. Run Conditioning
8x200m Run, 3 min rest between sets
SESSION 2:
1.
Clean
5x2 Halting Squat Cleans (pause at the knee for 2 seconds,
drop each rep from the top)
2. Jerk
Work up to a heavy Push Jerk + Split Jerk from Blocks
3.
Gymnastics Conditioning
If your best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken with
unlimited rest
If your best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10 unbroken
with unlimited rest
If your best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 8 unbroken
with unlimited rest
If
your best set of unbroken Muscle ups is under 10 reps complete: 5
sets of 5
unbroken with unlimited rest
4.
Conditioning
"Rowing Helton"
3
Rounds:
30 DB Squat Cleans (50/35)
30 Burpees
800 Meter Row
2017 OPEN ATHLETES
1. Clean
5x2 Halting Squat Cleans (pause at the knee for 2 seconds, drop each rep from the top)
2.
Jerk
Work up to a heavy Push Jerk + Split Jerk
from Blocks
3. Gymnastics Conditioning
If
your best set of unbroken Muscle ups is over 20 complete: 2
sets of 15+ unbroken
with unlimited rest
If your best set of
unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10
unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 8
unbroken with unlimited rest
If your best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken with
unlimited rest
4. Conditioning
"Rowing
Helton"
3 Rounds:
30 DB Squat Cleans (50/35)
30
Burpees
800 Meter Run
All Athletes
Rest Day
2017 REGIONAL ATHLETES
1. Snatch
Work up to a heavy single
Halting Squat Snatch (Pause below knees for 2 seconds)
2. Back Squat
3x6 Across
3. Conditioning
"Tiger Blood"
3
RFT:
400m Run
10 Clean and Jerks, 135/95
4. Strength Accessory
4 Giant Sets* of:
6
DB Bulgarian Split Squats, 8/ea. side
6 Weighted Chin ups
6
Close Grip Bench Press
6 Romanian Dead Lifts
*A giant set is not for time, but move with purpose from movement to movement. After
completing the cycle rest 2-3 mins before starting the
cycle again.
2017 OPEN ATHLETES
1. Snatch
work up to a heavy single
2. Back Squat
3x6 Across
3. Conditioning
"Tiger Blood"
3
RFT:
400m Run
10 Clean and Jerks, 135/95
Halting Squat Snatch (Pause below knees for 2 seconds)
2017 REGIONAL ATHLETES
1. Conditioning
AMRAP 20 of:
15 Cal Row
15 Box Jump Overs, 24/20
15 KB Goblet Squats, 2/1.5-pood
2. Conditioning
3 RFT:
20 Calorie
Assault Bike (35 Calorie Schwinn)
20m KB Walking Lunge,
2/1.5-pood
3. Midline Conditioning
3 Giant Sets of:
30 GHDSU
30 Hip Extensions
30 second Hollow Hold
*A
giant set is not for time, but move with purpose from movement to movement. After
completing the cycle rest 2-3 mins before starting the cycle again.
2017 OPEN ATHLETES
1. Conditioning
AMRAP 20 of:
15 Cal Row
15 Box Jump Overs, 24/20
15 KB Goblet Squats, 2/1.5-pood
2. Midline Conditioning
3 Giant Sets of:
30 GHDSU
30 Hip Extensions
30 second Hollow Hold
*A
giant set is not for time, but move with purpose from movement to movement. After
completing the cycle rest 2-3 mins before starting the cycle again.
2017 REGIONAL ATHLETES
1. Squat Conditioning
For time*:
20
Back Squats, 185/135
20 Back Squat, 225/155
20 Back Squats,
275/185
*No Racks. 1 Bar. Rest 1 minute after
completing each weight
2. Press Conditioning
For time*:
20
Push Press, 155/105
20 Push Press, 185/135
20 Push Press,
205/145
*No Racks. 1 Bar. Rest 1 minute after
completing each weight
3. Clean Conditioning
For time*:
20
Hang Power Clean, 185/135
20 Hang Power Clean, 205/145
20 Hang
Power Clean, 225/155
*No Racks. 1 Bar. Rest 1 minute after completing each weight
4. Gymnastic Pull Conditioning
For
time*:
20 Strict C2B Pull ups
20 Strict Pull ups
20 Kipping
C2B Pull ups
Rest 1 minute after completing each set of 20.
2017 OPEN ATHLETES
1. Squat Conditioning
For time*:
20
Back Squats, 155/105
20 Back Squat, 185/135
20 Back Squats,
225/155
*No Racks. 1 Bar. Rest 1 minute after
completing each weight
2. Press Conditioning
For time*:
20
Push Press, 135/95
20 Push Press, 155/105
20 Push Press,
185/135
*No Racks. 1 Bar. Rest 1 minute after
completing each weight
3. Clean Conditioning
For time*:
20
Hang Power Clean, 155/105
20 Hang Power Clean, 185/135
20 Hang
Power Clean, 205/155
*No Racks. 1 Bar. Rest 1 minute after completing each weight
4. Gymnastic Pull Conditioning
For
time*:
20 Strict C2B Pull ups
20 Strict Pull ups
20 Kipping
C2B Pull ups
Rest 1 minute after completing each set of 20.
All Athletes
Rest Day
2017 REGIONAL ATHLETES
1. Conditioning
9-6-3 of:
Dead Lifts, 365/255
Strict Parallette HSPU, 10/6"
2. Conditioning
12-8-4 of:
Dead Lifts, 315/225
Kipping Parallette HSPU, 10/6"
3. Conditioning
15-10-5
Dead Lifts,
275/185
Strict HSPU
4. Conditioning
5
RFT:
10 Strict Ring Dips
20 Calorie Row
5. Midline Conditioning
50 GHDSU
50
Strict TTB
2017 OPEN ATHLETES
1. Conditioning
21-15-9
Dead Lifts,
225/155
Kipping HSPU, Open Standards
2. Conditioning
21-15-9
TTB
Row For Calories
3. Skill Work
For time:
200 Double unders
Rest 1 minute
100 Double unders
2017 REGIONAL ATHLETES
SESSION 1:
1. Run Conditioning
3x (300m
moderate, 300 fast, 200m Moderate, 200m fast) no rest between distances.
Rest 3 minutes between sets
SESSION
2:
1. Clean
5 sets of: 1 squat Clean + 2 Front
2. Jerk
5 sets of:
Squats, climbing
2 Front Squats + 1 Split Jerk
3.
Gymnastics Conditioning
If your best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken with
unlimited rest
If your best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10 unbroken
with unlimited rest
If your best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 7 unbroken
with unlimited rest
If your best set of unbroken Muscle ups is under 10 reps complete: 5 sets of
5 unbroken
with unlimited rest
4.
Conditioning
30 Power Snatches, 75/55
45 Bar Facing Burpees
60 Thrusters, 75/55
45 Bar Facing Burpees
30
Power Snatches, 75/55
2017 OPEN ATHLETES
1. Clean
5 sets of: 1 squat Clean + 2 Front
2. Jerk
Squats, climbing
5
sets of: 2 Front Squats + 1 Split Jerk
3.
Gymnastics Conditioning
If your best set of unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken with
unlimited rest
If your best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10 unbroken
with unlimited rest
If your best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 7 unbroken
with unlimited rest
If your best set of unbroken Muscle ups is under 10 reps complete: 5 sets of
5 unbroken
with unlimited rest
4.
Conditioning
30 Power Snatches, 75/55
45 Bar Facing Burpees
60 Thrusters, 75/55
45 Bar Facing Burpees
30
Power Snatches, 75/55
All Athletes
Rest Day
2017 REGIONAL ATHLETES
1. Clean
1RM with at 2 second pause 1"
2. Front Squat
2RM
3. Back Squat
4x6 across
4. Strength Conditioning
off the floor
5 RFT*:
10
unbroken Dumbbell Push Press, 70/50
10 Unbroken Dumbbell Reverse
Lunges, 70/50 (5/side)
10 Unbroken Dumbbell Dead Lifts, 70/50 - all 4 heads of db must touch the ground on every
rep.
*Each round must be completed as 30 unbroken reps, rest as little as possible between
rounds
5. Strength Accessory
A. 4x10
Glute Ham Raises
B. 3x8 Back Rack Bulgarian Split Squats
C.
2x20 Good mornings
2017 OPEN ATHLETES
1. Clean
1RM with at 2 second pause 1"
off the floor
2. Front Squat
2RM
3. Back Squat
4x6 across
4. Strength Conditioning
5 RFT*:
15
unbroken Dumbbell Push Press, 50/35
12 Unbroken Dumbbell Reverse
Lunges, 50/35 (6/side)
9 Unbroken Dumbbell Dead Lifts, 50/35 all 4 heads of db must touch the ground on every
rep.
*Each round must be completed as 36 unbroken reps, rest as little as possible between
rounds
2017 REGIONAL ATHLETES
1. Conditioning
With a running
...at the 0:00
AMRAP 5
15 Cal Assault
10 TTB
clock:
Bike (30 Cal Schwinn)
...at the 10:00
AMRAP
5
10 Cal Assault Bike (20 Cal Schwinn)
15 KBS,
2/1.5-pood
...at the 20:00
AMRAP 5
15 Cal Row
10 Thrusters, 95/65
...at the 30:00
AMRAP
5
10 Cal Row
15 Power Cleans, 95/65
2. Midline Coditioning
50 Strict L-Pull
ups for time
2017 OPEN ATHLETES
1. Conditioning
With a running clock
at
the 0:00
AMRAP 5
15 Cal Assault Bike (30 Cal Schwinn)
10
TTB
at the 10:00
AMRAP 5
10 Cal Assault Bike (20
Cal Schwinn)
15 KBS, 2/1.5-pood
at the 20:00
AMRAP
5
15 Cal Row
10 Thrusters, 95/65
2017 REGIONAL ATHLETES
1. Snatch Complex
Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch
2.
Barbell Conditioning
5 Clean and Jerks, 225/155
5
Clean and Jerks, 245/175
5 Clean and Jerks, 265/185
5 Clean
and Jerks, 285/195
Rest 5 minutes
3 Clean and Jerks, 265/185
3 Clean and Jerks, 285/195
3 Clean and Jerks, 305/205
3 Clean and Jerks, 315/215
3.
Gymnastics Conditioning
7 Rounds of:
1 Strict
Muscle up + 1 Dip + 3 Kipping Muscle ups, rest as needed between
4. Conditioning
"Fortitude"
EMOMx30
Odd: 15 Cal Row
Even: 15 Burpees
2017 OPEN ATHLETES
1. Snatch Complex
Work up to a heavy Complex of 1 Hang Snatch Pull + 1 Hang Squat Snatch
2. Gymnastics Conditioning
7 Rounds
of:
1 Strict Muscle up + 1 Dip + 3 Kipping Muscle ups, rest as needed between sets
sets
3.
Conditioning
"Fortitude"
EMOMx30
Odd: 15
Cal Row
Even: 15 Burpees
All Athletes
Rest day
2017 REGIONAL ATHLETES
1. Squat
5x1 Front Squat at Monday's Double weight
2. Conditioning
"Mexican
Jumping Beans"
5 RFT:
10-8-6-4-2 Squat Cleans,
165/115
100-80-60-40-20 Double unders
3. Conditioning
EMOMx12
Odd: 50m
Prowler Push - you choose the weight
Even: 5-10 Kipping Deficit
HSPU - you choose the height
4. Odd Object Conditioning
3 RFT:
10
D-Ball Shoulder, 150/100
10 Axle bar OHS, 135/95
2017 OPEN ATHLETES
1. Conditioning
"Mexican Jumping
Beans"
5 RFT:
10-8-6-4-2 Squat Cleans,
155/105
100-80-60-40-20 Double unders
2. Squat
Front Squat 3x3 across
Back Squat 3x3 across
2017 REGIONAL ATHLETES
1. Barbell Conditioning
EMOMx14:
Odd: 2-3 Power Snatches, 205/145
Even: 2-3 Power Clean and Jerks, 245/165
2. "Eva"
5
RFT
800m Run
30 KBS, 2/1.5 pood
30 Pull ups
2017 OPEN ATHLETES
1. "Eva"
5 RFT
800m Run
30
KBS, 2/1.5 pood
30 Pull ups
All Athletes
Rest Day
2017 REGIONAL ATHLETES
1. Snatch
1RM with at 2 second pause 1"
off the floor
2. Back Sqat Squat
3RM
3. Front Squat
4x6 across
4. Strength Conditioning
5 rounds NOT
for time of:*
Max Power Cleans, Bodyweight
Max Strict HSPU
No
rest between movements, 3 minute rest between rounds
5.
Strength Accessory
Complete 4 Supersets of:
A.
10 Glute Ham Raises
B. 20 Close Grip Bench Press
*
Rest 30 seconds between rounds.
6. Strength Accessory
50 Strict
Presses, 95/65
50 Good Mornings, 95/65
2017 OPEN ATHLETES
1. Snatch
1RM with at 2 second pause 1"
off the floor
2. Back Sqat Squat
3RM
3. Front Squat
4x6 across
4. Strength Conditioning
5 rounds NOT
for time of:*
Max unbroken reps of Power Cleans, Bodyweight - all
reps must be TnG, no resting on the
ground or at the hips. Resting
in the front rack is OK.
Max unbroken reps of Strict HSPU
No
rest between movements, 3 minute rest between rounds
2017 REGIONAL ATHLETES
1. Conditioning
Running Clock...
at
the 0:00
5 RFT:
10 Power Snatch, 95/65
10 Bar Burpee
at the 10:00
3 RFT
15 Power Snatch,
115/80
15 Bar facing Burpees
at the 20:00
1 RFT
30
Power Snatch, 135/95
30 Bar Burpees
2. Run
4x600m, 3 min rest
3. Midline
75 GHDSU
2017 OPEN ATHLETES
1. Conditioning
"Twister"
Running
Clock...
at the 0:00
3 RFT:
10 Power Snatch,
95/65
10 Bar Burpee
at the 10:00
2 RFT
15 Power
Snatch, 115/80
15 Bar facing Burpees
at the 20:00
1
RFT
30 Power Snatch, 135/95
30 Bar Burpees
2017 REGIONAL & OPEN ATHLETES
1. Jerk
5x2 Push Jerk from blocks,
2. Barbell Cycling
3 RFT*
30 Deads,
185/135
20 Front Squats, 185/135
10 Power Cleans,
185/135
*Rest 2 minutes between rounds
3. Conditioning
"DVB"
For
time:
Run 1 mile with a 20-lb. medicine ball
Then, 8 rounds
of:
10 wall-ball shots
1 rope ascent
Run 800 meters with a
20-lb. MB
Then, 4 rounds of:
10 wall-ball shots
1 rope ascent
Run 400 meters with a 20-lb. MB
Then, 2 rounds of:
10
wall-ball shots
1 rope ascent
4. Gymnastics Conditioning
50 Strict
C2B Pull ups
All Athlete
Rest day
2017
1. Front Squat
8x3 at 75%, across
2. Power Clean
5x2 at 80%
3. Conditioning
5 Rounds:
REGIONAL ATHLETES
10 C2B
10
Power Cleans, 135/95
10 Front Sqauts, 135/95
10 Jerks, 135/95
4. Conditioning
4 rounds of:
25
calorie Assault Bike
10 Kipping HSPU - you choose the height
5
D-Ball Shoulders, 150/100
2017 OPEN ATHLETES
1. Squat
Front Squat 3x3 across
Back
Squat 3x3 across
2. Conditioning
5
Rounds:
10 C2B
10 Power Cleans, 135/95
10 Front Sqauts,
10 Jerks, 135/95
135/95
2017 REGIONAL ATHLETES
SESSION 1
1. Run Conditioning
3 rounds
of:
800m at best 1 mile pace, :30 Rest
400m at best 1 mile pace
rest 3 minutes
SESSION 2
1. Barbell Conditioning
EMOMx14:
Odd: 2-3 Power Snatches, 205/145
Even: 1 Power Snatch +
2-3 OHS, 205/145
2. Gymnastics Conditioning
If your best set
of unbroken Muscle ups is over 20 complete: 2 sets of 15+
unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10
unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 7 unbroken
with unlimited rest
If your best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken with
unlimited rest
3. Row Conditioning
10K Row for time
2017 OPEN ATHLETES
1. Row Conditioning
10 rounds of: 250m Row, 1:30 rest
2. Gymnastics Conditioning
If your best set
of unbroken Muscle ups is over 20 complete: 2 sets of 15+
unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10
unbroken with unlimited rest
If your best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 7 unbroken
with unlimited rest
If your best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken with
unlimited rest
All Athletes
Rest Day
2017 REGIONAL ATHLETES
1. Clean and Jerk
5x3 Clean and Jerk at 75% - no TnG
2. Back Squat
3RM Box Squat with bands and/or chains
3. Front Squat
5x5 Front Squat at 75% across
4. Strength Conditioning
5 rounds NOT for time of:
Max Push Press, Bodyweight
Max Strict TTB
No rest between movements, 3 minute rest between rounds
5. Strength Accessory
Complete 4 Supersets of:
A. 15 Single Leg Dumbbell RDL (15/side)
B. 20 Close Grip Bench Press
* Rest 1 minute between rounds.
6. Strength Accessory
Cross Over Symmetry Iron Scap Protocol
-if you don't have X-over symmetry - buy it - and today do 100
2017 OPEN ATHLETES
1. Clean and Jerk
5x3 Clean and Jerk at 75% - no TnG
2. Back Squat
3RM Overhead Squat
3. Front Squat
5x5 Front Squat at 75% across
4. Strength Conditioning
5 rounds NOT for time of:*
Max Push Press, Bodyweight
Max TTB
No rest between movements, 3 minute
rest between rounds
band pull a parts
2017 REGIONAL ATHLETES
1. Conditioning
With a running clock...
AMRAP 5:
15 Cal Assault Bike (21 Cals on Schwinn)
21 DL (115/80)
Rest 5:00
AMRAP 5:
10 Cal Bike (15 Cals on Schwinn)
15 FS (115/80)
Rest 5:00
AMRAP 5:
5 Cal Assault Bike (9 on Schwinn)
9 Thrusters (115/80)
2. Run
5x500m Run on TF, 2 min rest
3. Midline
4 Rounds of:
30 GHDSU
1 minute D-Ball Hold (Bear Hug Style)
2017 OPEN ATHLETES
1. Conditioning
With a running clock...
AMRAP 5:
21 Cal Row
21 DL (95/65)
Rest 5:00
AMRAP 5:
15 Cal Row
15 FS (95/65)
Rest 5:00
AMRAP 5:
9 Cal Row
9 Thrusters (95/65)
2017 REGIONAL ATHLETES
1. Snatch
5x3 From Blocks at mid thigh
2. Barbell Cycling
10-8-6-4-2 unbroken Hang
Power Cleans for time, 225/155
3. Conditioning
AMRAP 20:
50 WB
50
DU
40 BJ
40 TTB
30 CTB
30 Burpees
20 Cleans
(145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring
MU
4. Gymastics Condiitioning
10-9-8-7-6-5-4-3-2-1 of:
Strict C2B Pull ups
Strict Ring Dips
Pistols (prescribed reps on each leg)
2017 OPEN ATHLETES
1. Snatch
5x3 at 75%, no TnG - Pause for 5
2. Conditioning
AMRAP 20:
50 WB
50
DU
40 BJ
40 TTB
30 CTB
30 Burpees
20 Cleans
(145/100)
20 Jerks (145/100)
10 Snatches (145/100)
seconds at the bottom of each squat.
10 Ring
MU
3. Stamina Conditioning
EMOMx10
Odd: 10
OHS, 95/65
Even: 10 C2B Pull ups
All Athletes
Rest Day
2017 REGIONAL ATHLETES
1. Front Squat
8x3 at 80%, across
2. Power Clean
5x3 at 75% - No TnG
3. Conditioning
21-15-9
Overhead Squat
(165/115)
HSPU
400 Meter Sand Bag Run, 60/40
4. Conditioning
4 Rounds of:
15 Calorie
Ski Erg
50' Double KB OH Walking Lunge, 1.5/1-pood
5 D-Ball
Shoulders, 150/100
2017 OPEN ATHLETES
1. Front Squat
8x3 at 80%, across
2. Power Clean
5x3 at 75% - No TnG
3. Conditioning
21-15-9
Overhead Squat
(115/80)
HSPU - Open Standards
500m Row
4. Gymnastics Conditioning
If you best set of
unbroken Muscle ups is over 20 complete: 2 sets of 15+ unbroken with
unlimited rest
If you best set of unbroken Muscle ups is between 15-20 reps
unbroken with unlimited rest
complete: 3 sets of 10
If you best set of unbroken Muscle ups is between 10-14 reps
unbroken with unlimited rest
complete: 4 sets of 7
If you best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken with
unlimited rest
2017 REGIONAL ATHLETES
SESSION 1
1. Run Conditioning
4 rounds of:
800m at
best 1 mile pace, :30 Rest
400m at best 1 mile pace
rest 3 minutes
SESSION 2
1. Conditioning
AMRAP 9
9 KB Hang Power
Snatches, right arm (53/35)
9 Burpees
9 KB Hang Power
Snatches, left arm (53/35)
9 Box Jumps (24/20)
2. Conditioning
10-9-8-7-6-5-4-3-2-1 MU
100-200-300-400-500-600-700-800-900-1000m Row
3. Barbell Conditioning
30 Thrusters for
time, 135/95
2017 OPEN ATHLETES
1. Conditioning
AMRAP 9
9 Kettlebell
Swings (53/35)
9 Burpees
9 Kettlebell Swings (53/35)
9 Box Jumps (24/20)
2. Conditioning
10-9-8-7-6-5-4-3-2-1 Thruster, 115/80
100-200-300-400-500-600-700-800-900-1000m Row
All Athletes
Rest
2017 REGIONAL ATHLETES
1. Clean and Jerk
5x3 Squat Clean and Jerk at 80% - no TnG
2. Back Sqat Squat
3RM Back Squat with bands and/or chains
3. Front Squat
5x5 Front Squat at 80% across
4. Strength Conditioning
5 rounds NOT for
time of:*
Max Rep Bench Press, Bodyweight
Max Strict Pull
ups
No rest between movements, 3 minute rest between rounds
5. Strength Accessory
Complete 3 Supersets
of:
A. 8 Single Leg Front Rack Step ups (8/side before switching
B. 8-12 Glute Ham Raises
* Rest 1-2 minutes between rounds.
)
6. Strength Accessory
Complete 3 Supersets
of:
A. 10-15 Strict Dumbbell Shoulder Press
B. 20-30 Overhead Banded Tricep Extensions
* Rest 1-2 minutes between rounds.
7. Strength Accessory
Cross Over Symmetry
Iron Scap Protocol
-if you don't have X-over symmetry - buy it - and today do 100 band pull a parts
2017 OPEN ATHLETES
1. Clean and Jerk
5x3 Squat Clean and Jerk at 80% - no TnG
2. Overhead Squat
1 set of 10 Overhead Squats
3. Front Squat
5x5 Front Squat at 80% across
4. Strength Conditioning
5 rounds NOT for
time of:*
Max Rep Bench Press, Bodyweight
Max rep unbroken C2B
Pull ups
No rest between movements, 3 minute rest between rounds
2017 REGIONAL ATHLETES
1. Conditioning
With a running
clock...
AMRAP 5:
750m Row Buy-In...In remaining time complete
AMRAP:
9 Hang Sq Cln(95/65), 25 DU
Rest 5:00
AMRAP 5:
500m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq
Cln(135/95), 25 DU
Rest 5:00
AMRAP 5:
250m Row Buy-In...In
remaining time complete AMRAP:
9 Hang Sq Cln (185/135), 25 DU
2. Run on TrueForm
4x(400m
Run fast + 200m Run easy + 400m Run fast )
No rest between
distances
Rest 3 minutes between sets
3. Midline
50 GHDSU
50 Hip Extensions
120 Second D-Ball Hold, 150/100 (Bear Hug Style)
35
GHDSU
35 Hip Extensions
90 Second D-Ball Hold, 150/100 (Bear
Hug Style)
20 GHDSU
20 HIp Extensions
60 Second D-Ball Hold
150/100 (Bear Hug Style)
2017 OPEN ATHLETES
1. Conditioning
With a running
clock...
AMRAP 5:
750m Row Buy-In...In remaining time complete
AMRAP:
9 Hang Sq Cln(95/65), 25 DU
Rest 5:00
AMRAP 5:
500m Row Buy-In...In remaining time complete AMRAP:
9 Hang Sq
Cln(135/95), 25 DU
Rest 5:00
AMRAP 5:
250m Row Buy-In...In
remaining time complete AMRAP:
9 Hang Sq Cln (185/135), 25 DU
** Please Note: We originally posted an incorrect weight
for the final set of Hang Sq
Clns for the women. The error has been fixed & we apologize for the mistake. **
2017 REGIONAL ATHLETES
1. Snatch
3x2 Hang Snatch Pull + Hang
Squat Snatch at 65%
3x2 Hang Snatch Pull + Hang Squat Snatch at
70%
2. Snatch Pull
3x2 Snatch
Pull at 100% of best snatch - Pause 1" off the ground,
unlimited rest
2x2 Snatch Pull at 110% of best snatch - Pause 1" off the ground, unlimited rest
3.
Conditioning
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Bike
55 HSPU
4. Gymnastics Conditioning
EMOMx16
Min. 1: 1 Legless Rope Climb + 1 Regular Rope Climb
Min. 2: 2 Strict
Deficit HSPU - choose the biggest deficit possible
Min. 3: 3
Muscle ups with medball between legs - strict if possible
Min. 4 : 4 KB Pistols, 1.5/1 pood (4/side)
2017 OPEN ATHLETES
1. Snatch
3x2 Hang Snatch Pull + Hang
Squat Snatch at 65%
3x2 Hang Snatch Pull + Hang Squat Snatch at
70%
2. Snatch Pull
3x2 Snatch
Pull at 100% of best snatch - Pause 1" off the ground,
unlimited rest
2x2 Snatch Pull at 110% of best snatch - Pause 1" off the ground, unlimited rest
3.
Conditioning
AMRAP 15:
55 Power Snatches (95/65)
55 Pull-Ups
55 Calorie Bike
55 HSPU
4.
Stamina Conditioning
EMOMx10
Odd: 2
Pausing OHS (:10 at the bottom of each rep) , 95/65
Even: 10
TTB
All Athletes
Rest Day
2017 REGIONAL ATHLETES
1. Front Squat
7x3 at 85%, across
2. Power Clean
5x3 at 80% - No TnG
3.
Conditioning
"The Axe"
AMRAP 12:
15
Calorie Row
12 Burpee BJ (24/20)
9 Clean and Jerks
(135/95)
4. Odd Object Conditioning
4
rounds of:
50' Yoke Carry, triple bodyweight
50' Prowler Push,
double bodyweight
1-2 mins between rounds
2017 OPEN ATHLETES
1. Front Squat
7x3 at 85%, across
2. Power Clean
5x3 at 80% - No TnG
3.
Conditioning
"The Axe"
AMRAP 12:
15
Calorie Row
12 Burpee BJ (24/20)
9 Clean and Jerks (135/95)
2017 REGIONAL ATHLETES
SESSION 1
1. Run Conditioning
6-5-4-3-2-1
mins on TF, rest 1/2 the time
goal is to increase speed every
set.
SESSION 2
1. Gymnastics
Benchmark
Max set up unbroken Ring Muscle ups
2.
Strength
5x5 Thruster, climbing with unlimited
rest - no rack.
3. Conditioning
TEAMS
of 2: Relay style
21-18-15-12-9: Thrusters (95/65)
40
Doubles
200m Row
2017 OPEN ATHLETES
1. Gymnastics Benchmark
max set up
unbroken Ring Muscle ups
2. Strength
5x5
Thruster, climbing with unlimited rest - no rack.
3.
Conditioning
TEAMS of 2: Relay style
21-18-15-12-9: Thrusters (95/65)
40 Doubles
200m Row
All Athletes
Rest Day
2017 REGIONAL ATHLETES
1. Snatch
5x3 Squat Snatch at 75% - no
TnG
2. Back Squat
3RM Back Squat
3. Front Squat
4x7 Front Squat at 70%
across
4. Strength Conditioning
5 rounds NOT
for time of:*
Max reps of unbroken Power Cleans, Bodyweight
Max reps of unbroken Strict HSPU
No rest between movements, 3 minute
rest between rounds
5. Strength Accessory
Complete 3 Supersets of:
A. 8 Bulganrian Split Squats (8/side before switching )
B. 8-12
Good Mornings
* Rest 1-2 minutes between rounds.
6. Strength Accessory
Complete 3 Supersets of:
A. 10-15 Dumbbell Bench Press
B. 20-30
Banded Tricep Push Downs
* Rest 1-2 minutes between rounds.
7. Strength Accessory
Cross Over Symmetry Iron Scap Protocol
(If
you don't have X-over symmetry - get one for yourself - and today do
aparts.)
2017 OPEN ATHLETES
1. Clean and Jerk
5x3 Squat Clean and Jerk at 80% - no TnG
2. Overhead Squat
1 set of 10 Overhead Squats
3. Front Squat
5x5 Front Squat at 80%
across
4. Strength Conditioning
5 rounds NOT
for time of:*
Max Rep Bench Press, Bodyweight
Max rep unbroken
C2B Pull ups
No rest between movements, 3 minute rest between
rounds
2017 REGIONAL ATHLETES
1. Conditioning
With a running
clock...
AMRAP 5:
50 WB Buy-In
12 DL (185/135), 12 Barbell Burpees
... Rest 5:00...
AMRAP 5:
35 WB Buy-In
9 DL (225/155), 9 Barbell Burpees
... Rest 5:00...
AMRAP 5:
20
WB Buy-In
6 DL (275/185), 6 Barbell Burpees
100 band pull
2.
Run Conditioning
1-2-3-4-5-6 mins on TF, rest 1/2 the time
3. Odd Object Conditioning
5
RFT:
5 D-Bal Shoulders, 150/100
7 Bar MU
4. Midline
EMOMx12
5 supersets:
25
GHDSU
15 Weighted Hip Extensions
rest 2 mins between sets
2017 OPEN ATHLETES
1. Conditioning
With a running
clock...
AMRAP 5:
50 WB Buy-In
12 DL (185/135), 12 Barbell Burpees
... Rest 5:00...
AMRAP 5:
35 WB Buy-In
9 DL (225/155), 9 Barbell Burpees
... Rest 5:00...
AMRAP 5:
20
WB Buy-In
6 DL (275/185), 6 Barbell Burpees
2.
Midline
EMOMx12
4 supersets:
25 GHDSU
15
Weighted Hip Extensions
rest 2 mins between sets
2017 REGIONAL ATHLETES
1. Clean and Jerk*
A.
1x3 at 60%,
B. 1x3 at 70%,
C. 3x3
at 75%
*All reps are drop from the top
2.
4
Pull Work
sets of 5 Clean Pulls at 85%
3.
Front Squat:
A.
1x3 at 75%,
B. 1x1 at 80%,
C. 1x3
at 75%
D. 1x1 at 85%
4. Conditioning
1
Round:
800 Meter Run or Row (whichever is your weaker
80 DU, 21 HPC (135/95)
2 Rounds:
400 Meter Run or
Row
40 DU, 15 HPC (135/95)
3 Rounds:
200 Meter Run or
Row
20 DU, 9 HPC (135/95)
5. Gymnastics
Conditioning
3
mins of max rep Legless Rope Climbs
2 mins of max rep Ring Muscle
ups
1 min of max Strict HSPU
3 mins of max rep Rope Climbs
2
mins of max rep Bar Muscle ups
1 min of max kipping HSPU
2017 OPEN
ATHLETES
1. Clean and Jerk*
movement)
A.
1x3 at 60%,
B. 1x3 at 70%,
C. 3x3
at 75%
*All reps are drop from the top
2. Conditioning
1
Round:
800 Meter Row
80 DU, 21 HPC (135/95)
2 Rounds:
400
Meter Row
40 DU, 15 HPC (135/95)
3 Rounds:
200 Meter Row
20
DU, 9 HPC (135/95)
3. Gymnastics
Conditioning
2
Rounds of:
2 mins of max rep Ring Muscle ups
1 mins of max rep
Strict HSPU
2 mins of max rep C2B Pull ups
1 min of max kipping HSPU
All Athletes
Rest day
2017 REGIONAL ATHLETES
1. Odd Object
Conditioning
5
rounds NOT for time of:
50m D-Ball Carry, 150/100
25
Calorie Ski Erg
100m 1-arm Dummbell OH Carry - you choose the weight (swtich arms at the 50m mark)
2.
Conditioning
AMRAP
18:
30 Thrusters (95/65)
30 Box Jump Overs, 24/20
30 Cal Row
30 TTB
3.
Odd Object Conditioning
4
rounds of:
40' Hand over hand sled pull - you choose the
40' Handstand Walk
1 Peg Board
2017 OPEN
weight
ATHLETES
1.
Conditioning
AMRAP
18:
30 Thrusters (95/65)
30 Box Jump Overs, 24/20
30 Cal Row
30 TTB
2. Skill
Conditioning
300
Double Unders for time
2017 REGIONAL ATHLETES
SESSION 1
1. Run
Conditioning
10x400m,
rest 1 minute between sets
Goal is to increase run every interval
at the same time.
SESSION
2
1. Snatch*
Doubles
at 60, 70, 75 and 80%, then to a heavy single for the day.
*All
sets are drop from the top. Heavy doesn't mean max!
2. Clean and Jerk*
Doubles
at 60, 70, 75 and 80%, then to a heavy single for the day.
*All
sets are drop from the top. Heavy doesn't mean max!
3. Back
Squat
A.
1x4 at 78%,
B. 1x1 at 83%,
C. 1x4
at 78%
D. 1x1 at 86%
4. Conditioning
For
time:
42 Calorie Assault Bike
21 Clean and Jerks, 135/95
30
Calorie Assault Bike
15 CJ, 185/135
18 Calorie Assault Bike
9
CJ, 225/155
*One bar, you change weights
2017 OPEN
ATHLETES
1. Snatch*
Doubles
at 60, 70, 75 and 80%, then to a heavy single for the day.
*All
sets are drop from the top. Heavy doesn't mean max!
2. Clean and Jerk*
Doubles
at 60, 70, 75 and 80%, then to a heavy single for the day.
*All
sets are drop from the top. Heavy doesn't mean max!
3.
A.
B.
C.
D.
Back
Squat
1x4 at 78%,
1x1 at 83%,
1x4
at 78%
1x1 at 86%
4.
Conditioning
Teams of 3:
AMRAP 25:
50 Calorie Assault Bike
50 CJ (95/65)
50
Calorie Assault Bike
50 CJ (135/95)
50 Calorie Assault Bike
50 CJ (155/105)
50 Calorie Assault Bike
Max CJ (185/135)
All Athletes
Rest Day
2017 REGIONAL ATHLETES
1. Snatch*
A.
1x3 at 60%,
B. 1x3 at 70%,
C. 3x3
at 75%
*All reps are drop from the top
2. Snatch
Pull
A. 3x3
at 90%
B. 2x3 at 95%
3.
Back Squat
5
reps at 78%
1 rep at 83%
5 reps at 78%
1 rep at 86%
5
reps at 78%
1 rep at 89%
4.
Strength Conditioning
5
rounds NOT for time of:*
Max Push Press, Bodyweight
Max Strict
TTB
*No rest between movements, 3 minute rest between rounds
5.
Strength Accessory
3-5
Supersets of:
5 Pausing C2B Pull ups (pause for 2-5 second
5 Glute-Ham Raises
contacting chest to bar on each rep)
6. Cross Over
Symmetry Iron Scap Protocol
If
you don't have X-over symmetry - buy it - and today do 100 band pull
a parts
2017
REGIONAL ATHLETES
1. Snatch*
A.
1x2 at 60%, - pause in the bottom for 10 seconds on both reps
B. 1x2 at 70%, - pause in the bottom for 7 seconds on
both reps
C. 3x3 at 75% - pause in the bottom of the first
rep for 3 seconds
*All reps are drop from the top
2. Back
Squat
5 reps at 78%
1 rep at 83%
5 reps at 78%
1 rep at 86%
5 reps at
78%
1 rep at 89%
3. Conditioning
42
Cal Row
21 Squat Snatch, 95/65
30 Cal Row
15 Squat Snatch,
95/65
18 Cal Row
9 Squat Snatch, 95/65
4. Skill
Conditioning
3x100 Double unders, 1 minute rest between sets
2017 REGIONAL ATHLETES
1. Conditioning
5
Minute Window...
60 Cal Assault Bike (100 Cals on Schwinn) + 1 Rd of Cindy
AMRAP Power Cleans, 155/105
-rest 5 mins5 Minute
Window...
40 Cal Assault Bike (75 Cals on Schwinn) + 2 Rds of
Cindy
AMRAP Power Cleans, 185/135
-5 min rest5 Minute
Window...
20 Cal Assault Bike (100 Schwinn) + 3 Rd of Cindy
AMRAP
Power Cleans, 225/155
2.
Row Conditioning
9
x 1:40 on, :20 off (2 min rest after round 5)
This is a preset
WOD on the C2 Rower. Choose “Select Workout” then “Custom
then “v1:40/20r…9”.
3. Midline
4
Giant Sets of:
20m HS Walk
30 GHDSU
7 Bar Muscle ups
2017 OPEN
ATHLETES
1. Conditioning
5
Minute Window...
60 Cal Assault Bike (100 Cals on Schwinn) + 1 Rd of Cindy
AMRAP Power Cleans, 155/105
-rest 5 mins5 Minute
Window...
40 Cal Assault Bike (75 Cals on Schwinn) + 2 Rds of
Cindy
AMRAP Power Cleans, 185/135
-5 min rest5 Minute
Window...
20 Cal Assault Bike (100 Schwinn) + 3 Rd of Cindy
AMRAP
Power Cleans, 225/155
2.
Stamina Conditioning
EMOMx12
Odd: 10 C2B Pull ups
Even: 15 Wall Balls, 20/14
2017 REGIONAL ATHLETES
1. Clean and Jerk
A. 3 Cleans +1 Jerk at 60% (should be done as clean, clean, clean,
jerk)
B. 3 Cleans +1 Jerk at 70% (should be done as clean,
clean, clean, jerk)
List”
C. 3 Cleans +1 Jerk at 75% (should be
done as clean, clean, clean, jerk)
C. 2 sets of: 2
Cleans +1 Jerk at 80% (should be done as clean, clean, jerk)
2.
Clean Pull
A.
3x3 at 90%
B. 2x3 at 95%
3.
A.
B.
C.
D.
E.
F.
Front Squat
3 reps at 78%
1 rep at 83%
3 reps at 78%
1 rep at 85%
3 reps at 78%
1 rep at 87%
4.
Conditioning
1500m
Row
100 DU
50 Calorie Assault Bike (75 cals on Schwinn)
100
DU
1500m Row
5.
5x5
Gymanstics Conditioning
Strict deficit HSPU
2017 OPEN
ATHLETES
1.
A.
B.
C.
D.
Clean
3 Squat Cleans at 60%
3 Squat Cleans at 70%
3 Squat Cleans at 75%
2x2 Squat Cleans at 80%
2.
A.
B.
C.
D.
E.
F.
Front Squat
3 reps at 78%
1 rep at 83%
3 reps at 78%
1 rep at 85%
3 reps at 78%
1 rep at 87%
4.
Conditioning
1500m
Row
100 DU
50 Wall Balls, 20/14*
100 DU
1500m Row
*Yes, there is back to back days of wall balls.
All Athletes
Rest Day
2017 REGIONAL ATHLETES
1. ODD Object
Conditioning
3x10 Overhead Pistols (alternate 5 reps on each side)
2.
ODD Object Condition
Complete
5 of the following Complex with unlimted rest between rounds
5
Double KB Russian Swings
5 Double KB Front Squats
5 Double KB Push Jerks
3.
Conditioning
"Heather's
40!"
Teams of 2, AMRAP 25:
9 Rope Climbs, 40 Clean and
30 HSPU, 40 Power Snatches
76 DU, 40 Overhead Squats
Jerks
1st round every barbell is
95/65
2nd round every barbell is 115/80
3rd round every
barbell is 135/95
4th round every barbell is 155/105
4.
Skill Conditioning
Complete
50 Triple unders
2017 OPEN
ATHLETES
1.
Conditioning
"Heather's
40!"
Teams of 2, AMRAP 25:
9 Rope Climbs, 40 Clean and
30 HSPU, 40 Power Snatches
76 DU, 40 Overhead Squats
Jerks
1st round every barbell is
95/65
2nd round every barbell is 115/80
3rd round every
barbell is 135/95
4th round every barbell is 155/105
2.
Skill Conditioning
150
Double unders, rest 1 minute
100 Double unders, rest :30
50
Double unders
2017 REGIONAL ATHLETES
Double
Session
SESSION 1: TRACK
8x
600m, 2:30 rest between sets
Each 600 should be broken into 3x200 with varying speeds
First 200m: Slower than your
best 1 mile pace
Second 200m: Faster than 1 mile pace
Third 200m: At 1 mile pace
SESSION
2: Gym
1.
Snatch
A.
Doubles at 60, 70, 75 and 80%
B. Single at 85%, then
build to a heavy for the day (NOT max)
2.
Clean and Jerk
A.
Doubles at 60, 70, 75 and 80%
B. Single at 85%, then
build to a heavy for the day (NOT max)
3.
Back Squat
A.
B.
C.
D.
E.
F.
4 reps at 79%
1 rep at 84%
4 reps at 79%
1 rep at 87%
4 reps at 79%
1 rep at 90%
4.
Conditioning
15-10-5
of:
Ring Muscle ups
Thrusters, 165/115
5.
Gymnastics Conditioning
5-4-3-2-1
of:
Strict Ring Pull ups with 3 second pause at the top and
bottom
Strict Ring Dips with 3 second pause at the top and bottom
2017 OPEN
ATHLETES
1. Snatch
A.
Doubles at 60, 70, 75 and 80%
B. Single at 85%, then
build to a heavy for the day (NOT max)
2.
Clean and Jerk
A.
Doubles at 60, 70, 75 and 80%
B. Single at 85%, then
build to a heavy for the day (NOT max)
3.
A.
B.
C.
D.
E.
F.
Back Squat
4 reps at 79%
1 rep at 84%
4 reps at 79%
1 rep at 87%
4 reps at 79%
1 rep at 90%
4.
Condtioning
30
CTB PU
400 Meter Run
15 Squat Cleans (135/95)
800 Meter
Run
15 Squat Cleans (135/95)
400m Run
30 CTB PU
All Athletes
Rest
2017 REGIONAL ATHLETES
1. Snatch
Technique
A.
3x3 Snatch Balance, light
B. 3x3 Tall Snatch, light
2.
5x3
Snatch
Hang Snatch at 65%
3.
5
91%
Back Squat
reps at 80%; single at 85%; 5 reps at 80%; single at 88%; 5
4.
5
Overhead Squat
sets of 3 at 70% of best Snatch
5. Conditioning
3
Rounds:
21 Calorie Row
15 Bar Burpees
9 Squat Snatches,
135/95
6.
Upper Body Pull
EMOMx10:
Odd: AMRAP Legless Rope Climbs
Even: Rest
2017 OPEN
ATHLETES
1. Snatch
Technique
reps at 80%; single at
A.
3x3 Snatch Balance, light
B. 3x3 Tall Snatch, light
2.
5x3
Snatch
Hang Snatch at 65%
3.
5
91%
Back Squat
reps at 80%; single at 85%; 5 reps at 80%; single at 88%; 5
4. Conditioning
3
Rounds:
21 Calorie Row
15 Bar Burpees
9 Squat Snatches,
135/95
2017 REGIONAL ATHLETES
1. Gymnastics
21-18-15-12-9-6-3
Conditioning
unbroken Strict HSPU
2.
Conditioning
AMRAP
5
150 Double Under buy in
12 Thrusters (95/65), 12 CTB PU
Rest 5 mins
AMRAP 5
100 Double Under
buy in
9 Thrusters (115/80), 12 TTB
Rest 5 mins
AMRAP 5
50 Double under
buy in
6 Thrusters (135/95), 12 PU
3.
Conditioning
3x1,000m
Row
reps at 80%; single at
2017 OPEN
ATHLETES
1.
Conditioning
AMRAP
5
150 Double Under buy in
12 Thrusters (95/65), 12 CTB PU
Rest 5 mins
AMRAP 5
100 Double Under
buy in
9 Thrusters (115/80), 12 TTB
Rest 5 mins
AMRAP 5
50 Double under
buy in
6 Thrusters (135/95), 12 PU
2. Skill
Conditioning
6
sets of: 9 unbroken HSPU (first 3 reps are strict + 6 kipping)
2017
REGIONAL ATHLETES
1. Hang Squat
5x3
reps at 65%
Clean
2.
Front Squat
Triple
at 80%; Single at 85%; Triple at 80%: Single at 87%; Triple at
Single at 90%
80%/3;
3.
3x3
position
Clean Accessory
Halting Clean Deadlift at 90% of best clean - 3 second pause at
power
4.
Conditioning
800
Meter Run
25 Deadlifts
25 GHDSU
600 Meter Run
20
Deads
20 GHDSU
400 Meter Run
15 Deadlifts
15 GHDSU
200
Meter Run
10 Deads
10 GHDSU
RX - 225/155
5.
4x25
2017 OPEN
Conditioning
Calories on Assault Bike, start each one on the 5 min mark
ATHLETES
1. Hang Squat
5x3
reps at 65%
Clean
2.
Front Squat
Triple
at 80%; Single at 85%; Triple at 80%: Single at 87%; Triple at
Single at 90%
3.
Conditioning
800
Meter Run
25 Deadlifts
25 Box Jumps, 24/20
600 Meter
Run
20 Deads
20 Box Jumps, 24/20
400 Meter Run
15
Deadlifts
15 Box Jumps, 24/20
200 Meter Run
10 Deads
10
Box Jumps, 24/20
RX - 225/155
80%/3;
All Athletes
Rest
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
2017 REGIONAL ATHLETES
Double Session
SESSION
1: TRACK
6x800m,
3 min rest
Each 800 should be broken into 4x200 with varying speeds
First 200m just slower than 1 Mile pace
Second 200 at 1
Mile pace
Third 200 at just faster than 1 Mile pace
Second 200 at 1 mile pace
SESSION
2: GYM
1.
Technique Work
A.
3x3 Snatch Balance, light
B. 3x3 Tall Snatch, light
C. 3x3 Tall Clean, light
2. Snatch
2
Triples at 70%, followed by 3 doubles at 75%
3. Clean and Jerk
2
Triples at 70%, followed by 3 doubles at 75%
4.
4
Jerk
Triples at 70% - Focus on driving and catching high
5. Conditioning
3
rounds of:
500m Row
10 DB 1-arm Snatch, 100/70#
Directly
into
2 rounds of:
500m Row
10 D-ball Shoulders, 150/100#
Directly into
1 round of:
500m Row
10 Squat
Clean Thrusters, 225/155#
2017
1.
A.
B.
C.
OPEN ATHLETES
Technique
Work
3x3
Snatch Balance, light
3x3 Tall Snatch, light
3x3
Tall Clean, light
2. Snatch
2
Triples at 70%, followed by 3 doubles at 75%
3. Clean and Jerk
2
Triples at 70%, followed by 3 doubles at 75%
4.
4
Jerk
Triples at 70% - focus on driving and catching high
5.
Conditioning
"Cement
Mixer"
7 rounds, every 3 minutes complete:
400m Run
12
TTB
This is a "back-off week." After Monday we will see a decrease in volume and loading.
2017
REGIONAL ATHLETES
1. Snatch
A.
1x3 at 60%
B. 1x3 at 70%
C. 3x3 at
75%
*All reps are drop from the top
2. Snatch
Pull
A. 3x3
at 90%
B. 2x3 at 95%
3.
Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
ingle at 90%
4.
Conditioning
"Glenn"
30
Clean and Jerks (135/95#)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
5.
Gymnastics Pull Conditioning
Choose
one of the following:
Ninja: 5x10 unbroken strict C2B pull
ups, 1 min rest between sets
Advanced: 6x8 unbroken strict
C2B, 1 min rest between sets
Intermediate: 8x5 unbroken strict C2B, 1 min rest between sets
Beginner: 10x3 unbroken
strict C2b, 1 min rest between sets
2017
OPEN Athletes
1. Snatch
A.
1x3 at 60%
B. 1x3 at 70%
C. 3x3 at 75%
*All
reps are drop from the top
2. Back
Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
3.
Conditioning
"Glenn"
30
Clean and Jerks (135/95#)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
2017 REGIONAL ATHLETES
1. Gymnastics
Push Conditioning
Ninja: 5x5 unbroken strict Parallette HSPU, 1 min rest between sets
Advanced: 6x4 unbroken Parallette HSPU, 1 min rest
between sets
Intermediate: 7x2 unbroken Parallette HSPU, 1
min rest between sets
Beginner: 10x1 unbroken strict
Parallette HSPU, 1 min rest between sets
2.
Conditioning
EMOMx21
Min
1: 10 RDL (50% of 1RM)
Min 2: 20 GHDSU
Min 3: 50
Double-unders
3. Row
Conditioning
4x
2 min row at 2k pace, 1 min rest
4.
Recovery
Crossover
Symmetry Recovery Protocol
2017
OPEN ATHELTES
1.
Conditioning
EMOMx21
Min
1: 10 RDL, 50% of best DL
Min 2: 10 Kipping HSPU
Min
3: 50 Double unders
2. Row
Conditioning
4x
2 min row at 2k pace, 1 min rest
2017 REGIONAL ATHLETES
1. Hang Squat
Clean
5x3 at 70% - from mid thigh, drop from the top
2. Front
Squat
Triple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%
3. Conditioning
For
time:
21 - 15 - 9
Bike for Calories
Thrusters
(115/80)
Directly into:
15 - 12 - 9
Calorie Row
Hang Squat Cleans (115/80#)
Directly into:
12 - 9 - 6
Over-the-Bar Burpees
OHS (115/80#)
2017
OPEN ATHLETES
1. Hang Squat
Clean
3x3 at 70% - from mid thigh, drop from the top
2. Front
SquatTriple at
Single at 88%
82%
Triple at 82%
Single at 90%
Triple at
82%
Singe at 93%
3. Conditioning
For
time:
21 - 15 - 9
Bike for Calories
Thrusters
(95/65#)
Directly into:
15 - 12 - 9
Calorie Row
Hang Squat Cleans (95/65#)
Directly into:
12 - 9 - 6
Over-the-Bar Burpees
OHS (95/65#)
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1.
Conditioning
AMRAP
18:
7 Bar Muscle-ups
7 Power Snatches (165/115)
7 Box Jump Overs (30"/24")
2. Midline
75
GHDSU for time
3.
Recovery/Strength
Crossover
Symmetry Iron Scap Protocol
2017
OPEN ATHLETES
1.
Conditioning
AMRAP
18:
4 Bar Muscle-ups
8 Power Snatches (115/80#)
16 Box
Jumps (24"/20")
2.
Recovery/Strength
Crossover
Symmetry Iron Scap Protocol
2017 REGIONAL ATHLETES
DOUBLE SESSION
Session 1:
Track
3x1200m,
4 min rest
Each 1200 should be broken into 3x400 with varying
First 400m just slower than 1mile pace
Second 400 at 1
mile pace
Third 400 at 1 mile pace
SESSION
speeds
2: GYM
1. Technique
Work
A. 3x3
Snatch Balance, light!
B. 3x3 Tall Snatch, light!
C.
3x3 Tall Clean, light!
2. Back
Squat
Triple at 83%; Single at 87%; Triple at 83%: Single at 89%; Triple at
83%/3; Single at 91%
3. Snatch
Double
at 60%, Double at 70%, Double at 75%, then 3 Singles at 85%
4. Clean
& Jerk
Double
at 60%
Double at 70%
Double at 75%
3 Singles at 85%
5.
Conditioning
EMOMx18
Min
1: 20/16 Calorie Row
Min 2: 15 Wall Balls (30/20#)
Min 3: 50
Double-unders
2017
OPEN ATHLETES
1. Technique
Work
A. 3x3
Snatch Balance, light!
B. 3x3 Tall Snatch, light!
C.
3x3 Tall Clean, light!
2. Back
Squat
Triple at 83%
Single at 87%
Triple at 83%
Single at 89%
Triple at 83%
Single at 91%
3. Snatch
Double
at 60%, Double at 70%, Double at 75%, then 3 Singles at 85%
4. Clean
& Jerk
Double
at 60%
Double at 70%
Double at 75%
3 Singles at 85%
5.
Conditioning
EMOMx18
Min
1: 20/16 Calorie Row
Min 2: 15 Wall Balls (30/20#)
Min 3: 50
Double-unders
ALL ATHLETES
Rest.
REGIONALS 2017 ATHLETES
1. Snatch
A.
1x3 at 60%
B. 1x3 at 70%
C. 3x3 at
75%
*All reps are drop from the top
2. Snatch
Pull
A. 3x3
at 90%
B. 2x3 at 95%
3.
Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
4.
Conditioning
"Heartbreak Kid"
3RFT:
10 Front Squats (185/135#)
20 C2B
Pull-ups
50 DU
5.
Gymnastics Pull Conditioning
For
time:
30 Muscle-ups
OPEN 2017 ATHLETES
1. Snatch
A.
1x3 at 60%
B. 1x3 at 70%
C. 3x3 at
75%
*All reps are drop from the top
2.
Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
3.
Conditioning
"Heartbreak Kid"
3RFT:
10 Front Squats (185/135#)
20 C2B
Pull-ups
50 DU
4.
Gymnastics Pull Conditioning
For
time:
30 Muscle-ups
2017 REGIONALS ATHLETES
1.
Conditioning
AMRAP
4:
21-15-9:
Power Snatch (75/55#)
Burpees
Rest 4:00
AMRAP 4:
15-12-9:
Power Snatch (95/65#)
Burpees over Bar
Rest 4:00
AMRAP 4:
12-9-6:
Power Snatch (115/80#)
Burpee Box Jumps (24"/20")
2.
Conditioning
4x750m
Row, 2:30 min rest
3. Midline
Conditioning
A.
Accumulate 2 mins in L-Sit
B. 4x15 Weighted Hip
Extensions
C. 50 GHDSU
2017
OPEN ATHLETES
1.
Conditioning
AMRAP
4:
21-15-9:
Power Snatch (75/55#)
Burpees
Rest 4:00
AMRAP 4:
15-12-9:
Power Snatch (95/65#)
Burpees over Bar
Rest 4:00
AMRAP 4:
12-9-6:
Power Snatch (115/80#)
Burpee Box Jumps (24"/20")
2. Gymnastics
Conditioning
Ninjas:
EMOMx7: 12 unbroken kipping HSPU
Advanced: EMOMx7: 9
unbroken kipping HSPU
Intermediate: EMOMx7: 6 unbroken
kipping HSPU
Beginner: EMOMx7: 3 unbroken kipping HSPU
2017 REGIONAL ATHLETES
1. Hang Squat
Clean
5x3 at 70% - from mid thigh, drop from the top
2. Front
Squat
Triple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%
3. Conditioning
100
Wallballs (20/14#)
50 TTB
50 Wallballs
25 TTB
4.
Conditioning
Every 3:00 for 21:00 (7 Rounds):
2 Strict Muscle ups
400m Run
10
Strict HSPU
5. Bike
Conditioning
10
rounds of:
15 seconds above 700/500 watts, followed by 1:15 active recovery
Record total distance
2017
OPEN ATHLETES
1. Hang Squat
Clean
5x3 at 70% - from mid thigh, drop from the top
2. Front
Squat
Triple at 82%
Single at 88%
Triple at 82%
Single at 90%
Triple at 82%
Singe at 93%
3.
Conditioning
AMRAP
15:
15 Wallballs (20/14#)
15 KB Swings (1.5/1 Pood)
4. Stamina Conditioning
EMOMx12:
Odd: 12 TTB
Even: 12 Thrusters (95/65#)
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1. Odd Object
Conditioning
EMOMx10:
Odd: 1 L-Sit Rope Climb
Even: 1 Big Tire Flip
2. Odd Object
Conditioning
5
Rounds:
2 mins of running on TrueForm
1 min max reps 1-arm DB
OHS (70/50#)
3.
Conditioning
5-4-3-2-1:
Cleans
(245/165#)
Burpee Ring Muscle-ups (6" above max reach)
4.
Conditioning
21-18-15-12-9-6-3:
Ski
Erg
GHDSU
2017
OPEN ATHLETES
1.
Conditioning
"Open 13.4"
AMRAP 7:
3 Clean & Jerks (135/95#)
3
Toes-to-Bar
6 Clean & Jerks
6 Toes-to-Bar
9 Clean &
Jerks
9 Toes-to-Bar
...and so on, until time expires.
2017 REGIONAL & OPEN ATHLETES
1. Strength
1RM Back Squat
2. Snatch
Climb to a heavy, nox max, single Power Snatch,
3. Jerk
Climb to a heavy, not max, single Split Jerk
4. Conditioning
"Run BMC"
200m Run
1 Round of Barbara:
20 Pull-ups
30
Push-ups
40 Sit-ups
50 Air Squats
400m Run
2 Rounds of Mary:
5 Handstand Push-ups
10 Pistols
15 Pull-ups
600m Run
3 Rounds of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats
800m Run
* Please note: We mistakenly
since corrected it to "Barbara".
published "Badger" as the first section of "BMC".
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1. Snatch
A.
1x3 at 60%
B. 1x3 at 70%
C. 3x3 at 75%
*All reps are drop
from the top
2. Snatch Pull
A.
3x3 at 90%
B. 2x3 at 95%
3. Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
4.
Conditioning
3RFT:
500m Row
25 Burpee Box Jump Overs, 24/20"
5.
For
Gymnastics Pull Conditioning
time:
We've
Ninjas: 4x8 unbroken Muscle ups, rest as needed between
sets
Advanced: 5x6 unbroken Muscle ups, rest as needed between
sets
Intermediate: 8x4 unbroken Muscle ups, rest as needed
between sets
Novice: 10x3 unbroken Muscle ups, rest as needed
between sets
*Compare times to last Monday. The goal isn't to beat your time, but to simple compare and
learn.
2017 OPEN
ATHLETES
1. Snatch
A.
1x3 at 60%
B. 1x3 at 70%
C. 3x3 at 75%
*All reps are drop
from the top
2. Back Squat
Triple at 80%
Single at 85%
Triple at 80%
Single at 87%
Triple at 80%
Single at 90%
4.
Conditioning
3RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20
5.
Gymnastics Pull Conditioning
For
time:
Ninjas: 5x6 unbroken Muscle ups, rest as needed between
sets
Advanced: 6x5 unbroken Muscle ups, rest as needed
between sets
Intermediate: 10x3 unbroken Muscle ups, rest as needed between sets
Novice: 15x2 unbroken Muscle ups, rest as needed between sets
*Compare times to last Monday. The goal isn't
to beat your time, but to simple compare
and learn.
2017 REGIONALS ATHLETES
1.
Conditioning
"Bouncy
House"
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65#)
9
Hang Power Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: Max Calorie Bike
Rest 4:00
AMRAP 4:
2 Rounds:
12
Deadlifts (135/95#)
9 Hang Power Cleans (135/95#)
6
Jerks (135/95#)
Time remaining: Max Calorie Bike
Rest 4:00
AMRAP 4
1 Round:
12
Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks
(155/105#)
Time remaining: Max Calorie Bike
2. Run
Conditioning
4x1000m
on True Form
Rest 3 min between sets
3. Conditioning
3
RFT:
30 GHDSU
20 Calorie Ski Erg
10 D-Ball shoulders
(150/100#)
4. Shoulder Conditioning
Crossover
Symmetry Iron Scap protocol
2017
OPEN ATHLETES
1.
Conditioning
"Bouncy
House"
AMRAP 4:
3 Rounds:
12 Deadlifts (95/65#)
9
Hang Power Cleans (95/65#)
6 Jerks (95/65#)
Time remaining: Max Calorie Bike
Rest 4:00
AMRAP 4:
2 Rounds:
12
Deadlifts (135/95#)
9 Hang Power Cleans (135/95#)
6
Jerks (135/95#)
Time remaining: Max Calorie Bike
Rest 4:00
AMRAP 4
1 Round:
12
Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Jerks
(155/105#)
Time remaining: Max Calorie Bike
2. Gymnastics
Conditioning
Ninjas:
EMOMx7: 12 unbroken HSPU
Advanced: EMOMx7: 9
unbroken HSPU
Intermediate: EMOMx7: 6 unbroken
HSPU
Beginner: EMOMx7: 3 unbroken HSPU
*Complete as many reps as possible with Strict HSPU before switching over to kipping without
coming off the wall
Starting
this week, CompTrain weightlifting is being co-programmed by Fred
Callori of Beantown Barbell Club. Katrin and Maya have been
working with
Beantown Barbell for several weeks and have already
seen tremendous results, so
we are incredibly excited to bring
their expertise in coaching and programming to the
CompTrain
community.
The weightlifting
programming will start with a general 4 week cycle that will end
with heavy singles in the snatch and clean & jerk. From there,
the
programming will build into longer cycles with various points
for testing of the back
squat, front squat, snatch and clean
& jerk. The programming will adjust appropriately
as
the CrossFit Open/Regionals season nears.
All programs will be
written as percentages, which should be taken off of your existing
1RM max numbers for the snatch, clean & jerk, back squat and
front squat.
All exercises will have
their percentage calculations keyed off of one of these four
numbers. Calculation of percentages for the pulls in this
program
should be based off of the snatch or clean & jerk. For
example, if you have a 100#
snatch, and the program calls for
snatch pulls at 80%, you would use 80# for those
pulls.
When the program is written
as snatch (75%/4)3, that should be read to mean: 3 sets of
4 reps
at 75%. Snatch 60%/2; 70%/2 should be read to mean 2 reps at 60%,
then 2 reps at 70%. When the program calls for something like
clean & jerk 60%/2,
that means one set of 2 clean & jerks
at 60%.
When the program calls for
something like clean & jerk 60%/(3+1), that means you
should do
the following: clean, clean, then clean & jerk. (2+1)
would be
clean, clean & jerk.
No exercises in the
weightlifting programming should be performed as touch-andgo. Come to a rest and rest for each rep.
When the program calls for
a heavy single, it should be a heavy single for the day. You
should
limit yourself to 2 or 3 attempts at the heavier weights.
You should count misses as
reps in this program, especially if they were misses based
on
simply not making the lift for technical reasons or otherwise.
Please do not add reps or
sets to this programming as it is designed to fit into an
already
volume intense CompTrain programming model.
2017
REGIONAL ATHLETES
1. Clean &
60%/2+1
65%/2+1
70%/2+1
(75%/2+1)2
Jerk
2. Clean
85%/3)4
Pull
3. Front
(70%/4)5
Squat:
4. Conditioning
AMRAP
5 Bar Muscle-ups
10 Deficit HSPU
15 Front Squats
20 Calorie Row
20:
(135/95#)
5.
Bike Conditioning
10
Rounds:
15 seconds above 700/500 watts, followed by 1:15
2017
1. Clean &
60%/2+1
65%/2+1
70%/2+1
(75%/2+1)2
2.
OPEN ATHLETES
Jerk
Clean Pull
active recovery
(85%/3)4
3.
(70%/4)5
Front Squat
4.
Conditioning
AMRAP
20:
5 Bar Muscle-ups
10 Chest Slapping Push-ups
15 Air
Squats
20 Calorie Row
5. Stamina
EMOMx6:
Odd:
Even: Rest
Conditioning
AMRAP TTB
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1. Snatch
65%/2
70%/2
(75%/2)3
(80%/1)4
2. Clean &
65%/2
70%/2
(75%/2)3
(80%/1)4
Jerk
3.
Back Squat
60%/3
70%/3
(75%/3)2
(80%2)2
4. Conditioning
Row 1,000m
Directly into:
21-15-9
OHS (135/95#)
Double
Russian KB Swings (1.5/1 Pood)
5. Gymnastics
Conditioning
EMOMx12:
Min
1: 3-6 Muscle-ups
Min 2: 3-6 Deficit HSPU - you choose the
2017
OPEN ATHELTES
1.
Snatch
65%/2
70%/2
(75%/2)3
(80%/1)4
2. Clean &
65%/2
70%/2
(75%/2)3
(80%/1)4
Jerk
3. Back
60%/3
70%/3
(75%/3)2
(80%2)2
Squat
4. Conditioning
Row 1,000m
deficit
Directly into:
21-15-9
OHS (115/80#)
KB Swings
(32/24kg)
2017 REGIONAL ATHLETES
SESSION 1: TRACK
3x (500 easy + 300 fast)
with no rest between distances or sets
Rest 3 Min
3x (400 easy + 200 fast) with no rest between distances or sets
Rest 3 Min
3x
(300 easy + 100 fast) with no rest between distances or
sets
SESSION
2: GYM
1. Strength Conditioning
20
Thrusters (135/95#)
Rest 3 Min
15 Thrusters (185/135#)
Rest 3 Min
9 Thrusters (205/145#)
2.
Conditioning
5
RFT:
1 Rope Climb
2 Cleans (245/165#)
3 Burpee Box Jump Overs (40/30")
Rest 4 Min
4 RFT:
1 Rope Climb
2
Cleans (245/165#)
3 Burpee Box Jump Overs (40/30")
Rest 3 Mins
3 RFT:
1 Rope Climb
2 Cleans (245/165#)
3 Burpee
Box Jump Overs (40/30")
Rest 2 mins
2 RFT:
1 Rope
Climb
2 Cleans (245/165#)
3 Burpee Box Jump Overs (40/30")
Rest 1 min
1 RFT:
1 Rope Climb
2 Cleans
(245/165#)
3 Burpee Box Jump Overs (40/30")
3.
Conditioining
5
Rounds, NOT for time:
10 Strict TTB
150m Sled Drag - you
choose the weight
10 GHD Bench Press* (65/45#)
*Face up with butt off the pads press the bar as slowly as possible keeping it in line shoulders
(not drifting towards your waist)
Rest 1-2 min between rounds
2017
OPEN ATHLETES
1. Strength Conditioning
20
Thrusters (135/95#)
Rest 3 Min
15 Thrusters (185/135#)
Rest 3 Min
9 Thrusters (205/145#)
2.
Condtitioning
EMOMx5:
12
Hang Power Cleans (135/95#)
Directly into:
EMOMx5:
12
Hang Push Jerks (135/95#)
Directly into:
EMOMx5:
12
TTB
Directly into:
3RFT:
21-15-9 Calorie Row
42-30-18
Wallballs (20/14#)
ALL
ATHLETES
Rest.
2017 REGIONALS ATHLETES
1.
Snatch
60%/4
65%/4
70%/4
(75%/4)2
2.
Snatch Pull
(90%/3)4
3.
Back Squat
60%/4
70%/4
75%/4
(80%/4)2
4.
Conditioning
10RFT:
7
SDHP (95/65#)
7 Front Squats
7 Push Jerks
5.
Gymnastics Conditioning
Ninjas:
8x4 Unbroken Muscle-ups, rest as needed between sets
Advanced:
10x3 Unbroken Muscle-ups, rest as needed between
sets
Intermediate: 16x2 Unbroken Muscle-ups, rest as needed between sets
Novice: 30x1 Unbroken Muscle-ups, rest as needed between sets
*Compare times to last Monday. The goal isn't to beat your time, but to simply compare and
learn.
2017
OPEN ATHLETES
1.
Snatch
60%/4
65%/4
70%/4
(75%/4)2
2.
Back Squat
60%/4
70%/4
75%/4
(80%/4)2
3.
Conditioning
10RFT:
7
SDHP (95/65#)
7 Front Squats
7 Push Jerks
4.
Gymnastics Conditioning
Ninjas:
8x4 Unbroken Muscle-ups, rest as needed between sets
Advanced:
10x3 Unbroken Muscle-ups, rest as needed between
sets
Intermediate: 16x2 Unbroken Muscle-ups, rest as needed between sets
Novice: 30x1 Unbroken Muscle-ups, rest as needed between sets
*Compare times to last Monday. The
goal isn't to beat your time, but to simply compare
and learn.
2017 REGIONALS ATHLETES
1.
Conditioning
AMRAP
4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups
2.
Conditioning
Every 4:00 for 20:00 (5 Rounds):
400m Run on TrueForm
12 C2B
Pull-ups
9 TTB
6 Pull-ups
3.
Midline Conditioning
75
GHD Hip Extensions
50 GHDSU
50 GHD Hip Extensions
25
GHDSU
4. Shoulder Conditioning
Crossover
Symmetry Iron Scap Protocol
2017
OPEN ATHLETES
1.
Conditioning
AMRAP
4:
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups
Rest 4:00
AMRAP 4:
21 Cal Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Cal Row
15 Burpees
15 Pull-ups
2.
Stamina Conditioning
EMOMx7:
6
C2B Pull-ups
30 Double-unders
2017 REGIONALS ATHLETES
1. Clean &
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)2
Jerk
2.
Clean Pull
(90%/3)4
3. Front
(75%/4)5
Squat
4. Barbell
Conditioning
6
RFT:
3 Hang Squat Cleans (above knee) (205/145#)
1
Push Press
3 Low Hang Squat Cleans (below knee)
1 Push Jerk
3
Squat Cleans
1 Split Jerk
*Rest 1:30 after each round
5. Bike
Conditioning
5
Rounds:
3 Min max cals
2 Min Rest
2017
OPEN ATHLETES
1. Clean &
60%/3+1
Jerk
65%/3+1
70%/3+1
(75%/3+1)2
2. Front
(75%/4)5
Squat
3. Barbell
Conditioning
"Big Clean Complex"
6 Sets:
High Hang Squat Clean - Hang Squat
Clean - Squat Clean - Push Press
High Hang Squat Clean - Hang
Squat Clean - Squat Clean - Push Jerk
High Hang Squat Clean Hang Squat Clean - Squat Clean - Split Jerk
*Each set consists of completing all 12 reps without dropping the bar. Rest as needed
between rounds
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1.
Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
2. Clean &
65%/2
70%/2
75%/2
80%/1
85%/1
Jerk
3. Back
60%/3
70%/3
Squat
75%/3
(80%3)3
4.
Conditioning
AMRAP
15:
60 Double-unders
30 Wallballs (20/14#)
15 Deadlifts (245/165#)
5.
Odd Object Conditioning
6
Rounds, NOT for time:
3 Free Standing HSPU
50m Prowler Push, climbing in weight
6.
8x3
Mid Line Conditioning
Strict L-Sit Pull ups
2017
OPEN ATHLETES
1.
Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
2. Clean &
65%/2
70%/2
75%/2
80%/1
85%/1
Jerk
3. Back
60%/3
70%/3
75%/3
(80%3)3
Squat
4.
Conditioning
AMRAP
15:
60 Double-unders
30 Wallballs (20/14#)
15 Deadlifts (245/165#)
2017 REGIONALS ATHLETES
SESSION 1:
TRACK
3x
(500 easy + 300 fast) - no rest between distances or sets
Rest 3 min
3x (400 easy + 200 fast) - no rest between distances or
sets
Rest 3 min
3x (300 easy + 100 fast) - no rest between distances or sets
SESSION
2: GYM
1.
Conditioning
“Adderall”1.
Conditioning
With a running clock:
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95#)
10:00-13:00
Rest
13:00-20:00
800m Run
Max Power Snatch (115/80#)
20:00-23:00
Rest
23:00-27:00
400m Run
Max Thrusters (95/65#)
2. Gymnastics
Conditioning
3
Legless Rope Climbs
30 Burpee Box Jump Overs (24"/20")
30
Pistols
2 Legless Rope Climbs
20 Burpee Box Jump Overs (30"/24")
20 Pistols
1 Legless Rope Climb
10
Burpee Box Jump Overs (40"/30")
10 Pistols
3. Odd Object
Conditioning
2x200m
D-Ball Bear Hug Carry (150/100#)
Rest as needed between sets
2017
OPEN ATHLETES
1.
Conditioning
With a running clock:
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95#)
10:00-13:00
Rest
13:00-20:00
800m Run
Max Power Snatch (115/80#)
20:00-23:00
Rest
23:00-27:00
400m Run
Max Thrusters (95/65#)
2. Stamina Conditioning
Tabata
TTB
8x (:20 seconds of max reps, :10 rest)
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1.
Snatch
60%/4
70%/4
75%/4
(80%/4)2
2. Snatch
(95%/3)4
Pull
3. Back
(80%/4)5
Squat
4.
Conditioning
"Nasty Girls"
3 RFT:
50 Air Squats
7 Muscle-ups
10 Hang
Power Cleans (135/95#)
5.
Conditoning
EMOMx12:
12
Bar Facing Burpees
*Record your slowest time
Ninja: <
28 seconds
Advanced: < 31 seconds
Intermediate: < 34
seconds
Novice: < 37 seconds
2017
OPEN ATHLETES
1.
Snatch
60%/4
70%/4
75%/4
(80%/4)2
2. Snatch
(95%/3)4
Pull
3. Back
(80%/4)5
Squat
4.
Conditioning
"Nasty Girls"
3 RFT:
50 Air Squats
7 Muscle-ups
10 Hang
Power Cleans (135/95#)
2017 REGIONAL ATHLETES
1.
Conditioning
AMRAP
4
"Fran"
21-15-9
Thrusters (95/65#)
Pull-ups
Rest 4:00
AMRAP 4
"Diane"
21-15-9
Deadlifts
(225/155#)
Handstand Push-ups
Rest 4:00
AMRAP 4:
"Grace"
30
Clean & Jerks (135/95#)
2.
Conditioning
Every 3:00 for 24:00 (alternating):
First 3 Mins: 400m Run on TrueForm
Second 3 Mins: 30 GHDSU
2017
OPEN ATHLETES
1.
Conditioning
AMRAP
4
"Fran"
21-15-9
Thrusters (95/65#)
Pull-ups
Rest 4:00
AMRAP 4
"Diane"
21-15-9
Deadlifts
(225/155#)
Handstand Push-ups
Rest 4:00
AMRAP 4:
"Grace"
30
Clean & Jerks (135/95#)
2017 REGIONAL ATHLETES
1. Clean &
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2
Jerk
2.
Clean Pull
(95%/3)4
3.
Front Squat
(78%/4)5
4. Conditioning
For
time:
7-6-5-4-3-2-1
Deadlifts (405/285#)
Muscle-ups
5. EMOMx21
Min
1: 20/16 Cal Row
Min 2: 16/12 Cal Bike
Min 3: 12/8 Cal Ski Erg
2017
OPEN ATHLETES
1. Clean &
Jerk
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2
2.
Clean Pull
(95%/3)4
3.
Front Squat
(78%/4)5
4. Conditioning
For
time:
7-6-5-4-3-2-1
Deadlifts (405/285#)
Muscle-ups
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1.
Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
2.
Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1
3.
Back Squat
60%/3
70%/3
75%/3
80%3
(85%/3)2
4.
Conditioning
"22"
AMRAP
22:
22 Wallballs (20/14#)
22 Power Snatch (75/55#)
22 Box
Jumps (24/20")
22 Push Press (75/55#)
22 Calorie Row
2017
OPEN ATHLETES
1.
Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
2.
Clean & Jerk
65%/2
70%/2
75%/2
80%/1
90%/1
3.
Back Squat
60%/3
70%/3
75%/3
80%3
(85%/3)2
4.
Conditioning
"22"
AMRAP
22:
22 Wallballs (20/14#)
22 Power Snatch (75/55#)
22 Box
Jumps (24/20")
22 Push Press (75/55#)
22 Calorie Row
2017 REGIONAL Athletes
Session 1: Track
1x800m Run, 3 min rest
2x600m Run, 2 min rest
4x400m Run, 1 min rest
8x200m Run, :30 rest
Session 2:
1.
Gymnastics Conditioning
3x25 unbroken C2B, rest as needed between sets
2.
Condtioning
4
RFT:
10 Thrusters, 135/95
15 TTB
3.
Conditioning
3
RFT:
10 Power Cleans, 155/105
15 Strict HSPU
4. Conditioning
2
RFT:
10 Front Squats, 185/135
15 Bar Facing Burpees
2017 OPEN
Athletes
1.
Conditioning
"Jerry"
1
mile Run
2K Row
1 mile Run
2. Gymnastics
5x12 unbroken C2B, rest as needed between sets
ALL ATHLETES
Rest.
**DELOAD**
2017
REGIONAL & OPEN Athletes
1. Snatch
60%/2,
65%/2; (70%/2)3
2.
Snatch Pull
(80%/3)4
3.
Back Squat
(70%/3)4
4.
Conditioning
With a running clock
A. AMRAP 5 of Burpee BJ Overs, 24/20
Rest 5:00
B. AMRAP 4 of 10 Meter
Rest 4:00
Shuttle Runs (1 foot must cross the line at each turn around
C. AMRAP 3 of Power
Rest 3:00
Cleans, 155/105
D. AMRAP 2 of
Rest 2:00
Wallball Shots, 30/20
E. AMRAP 1 of
Max Unbroken Pull ups
2017 REGIONAL & OPEN ATHLETES
1. Conditioning
For
time:
2K Row
2017 REGIONAL ATHLETES
1. Clean & Jerk
60%/2
65%/2
(70%/2)3
2.
Clean Pull
(80%/3)4
3. Front
(70%/3)4
Squat
4. Conditioning
For time:
15
Muscle-ups
12 Overhead Squats (225/155#)
9 Muscle-ups
6
Overhead Squats
2017 OPEN ATHLETES
1. Clean & Jerk
60%/2
65%/2
(70%/2)3
2. Clean Pull
(80%/3)4
3.
Front Squat
(70%/3)4
4. Conditioning
For time:
30 C2B
Pull-ups
30 Overhead Squats (95/65#)
20 Bar Muscle ups
20
Overhead Squats (135/95#)
10 Ring Muscle-ups
10 Overhead Squats (185/135#)
ALL ATHLETES
Rest.
Today is the first test day for the Snatch and Clean & Jerk and it is the end of our first 4 week cycle since
collaborating with Fred Callori and Beantown Barbell Club. If you hit the 90% lifts, then consider going to 94%, 97%
and then a shot at a PR. Please follow the prescription carefully and do not exceed more than 3 attempts at a heavy
lift in either the Snatch or Clean & Jerk. Have fun! Post results to the comments, including achieved percentages
relative to your targets or previous PRs. The next cycle will be a longer one that starts next week.
2017 REGIONAL & OPEN ATHLETES
1. Snatch
65%/2
70%/2
75%/2
80%/1
85%/1
90%/1
Heavy Single (limit to 3 attempts)
2. Clean &
65%/2
70%/2
75%/2
Jerk
80%/1
90%/1
Heavy Single (limit to 3 attempts)
3. Conditioning
"Barbara"
5
Rounds:
20 Pull-Ups
30 Pushups
40 Sit-Ups
50 Air Squats
Rest 3:00 Between Rounds
2017 REGIONAL ATHLETES
SESSION 1: Track
3 rounds of:
800m-600m-400m-200m
1 min rest between distances
3 min rest between rounds
SESSION 2: GYM
1. Strength Conditioning
20 Thrusters (135/95#)
Rest 3 min
15 Thrusters (185/135#)
Rest 3 min
9
Thrusters (205/145#)
2. Conditioning
4 RFT:
10 DB 1-Arm Snatches (70/50#) (5/arm)
200m Row
1 min rest between rounds
3. Conditioning
3 RFT:
10 DB 1-Arm OHS (70/50#) (5/arm)
300m Row
1 min rest between rounds
4. Conditioning
2 RFT:
10 DB 1-arm Squat Snatch (70/50#) (5/arm)
400m Row
1 min rest between rounds
2017 OPEN ATHLETES
1. Conditioning
5 RFT:
800m Run
50' Dumbbell Walking Lunge (70/50#) (in each hand)
10
Dumbbell 1-Arm Snatch (70/50#) (5/arm)
2.
Gymnastics Conditioning
5x12 Handstand Push
ups
Rest as needed between sets
ALL ATHLETES
Rest
2017 REGIONAL ATHLETES
1. Snatch
60%/3
65%/3
(70%/3)3
2. Snatch Pull
(85%/3)4
3. Back Squat
(65%/8)3
4. Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 9 unbroken muscle-ups
B. 4 sets of 7 unbrokend muscle-ups
C. 5 sets of 5 unbrokend muscle-ups
D. 6 sets of 4 unbrokend muscle-ups
Rest 1 minute between sets
5. Conditioning
AMRAP 15:
30 DU
15 Power Cleans (135/95#)
30 DU
15 T2B
2017 OPEN ATHLETES
1. Snatch
60%/3
65%/3
(70%/3)3
2. Snatch Pull
(85%/3)4
3. Back Squat
(65%/8)3
4. Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 9 unbroken muscle-ups
B. 4 sets of 7 unbrokend muscle-ups
C. 5 sets of 5 unbrokend muscle-ups
D. 6 sets of 4 unbrokend muscle-ups
Rest 1 minute between sets
5. Conditioning
AMRAP 15:
30 DU
15 Power Cleans (135/95#)
30 DU
15 T2B
2017 REGIONAL ATHLETES
1. Conditioning
"Freedom Sauce"
AMRAP 3:
21 Overhead Squats (135/95#)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Overhead Squats (155/105#)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Overhead Squats (185/135#)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Overhead Squats (205/145#)
12 Over-the-Erg Burpees
Max Calorie Row
2. Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 15 unbroken Strict HSPU
B. 4 sets of 12 unbroken Strict HSPU
C. 5 sets of 9 unbroken Strict HSPU
D. 6 sets of 6 unbroken Strict HSPU
Rest 1 minute between sets
3. Conditioning
3 RFT:
20 Calorie Bike
40 GHDSU
2017 OPEN ATHLETES
1. Conditioning
"Freedom Sauce"
AMRAP 3:
21 Overhead Squats (95/65#)
21 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
18 Overhead Squats (115/80#)
18 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
15 Overhead Squats (135/95#)
15 Over-the-Erg Burpees
Max Calorie Row
Rest 3:00
AMRAP 3:
12 Overhead Squats (155/105#)
12 Over-the-Erg Burpees
Max Calorie Row
2. Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 18 unbroken kipping HSPU
B. 4 sets of 15 unbroken Kipping HSPU
C. 5 sets of 12 unbroken kipping HSPU
D. 6 sets of 9 unbroken kipping HSPU
Rest 1 minute between sets
2017 REGIONAL ATHLETES
1. Clean & Jerk
60%/3+1
65%/3+1
(70%/3+1)4
2. Clean Pulls
(85%/3)4
3. Front Squat
(65%/5)4
4. Conditioning
"Fixed Linda"
For
time:
10-9-8-7-6-5-4-3-2-1:
Deadlifts (315/225#)
Bench (205/135#)
Squat Clean (155/105#)
2017 OPEN ATHLETES
1. Clean & Jerk
60%/3+1
65%/3+1
(70%/3+1)4
2. Clean Pulls
(85%/3)4
3. Front Squat
(65%/5)4
4. Stamina Conditioning
For
time:
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* (135/95#)
*Complete 10 unbroken Hang Power Cleans directly
into 10 unbroken Push Jerks, then
drop the bar - that is set one. Rest as little as needed to pick up the bar up again and
complete 9 reps of each without dropping the bar - that is set 2.
ALL ATHLETES
Rest - Happy Thanksgiving!
2017 REGIONAL ATHLETES
1. Snatch
65%/3
70%/3
75%/3
(80%/1)3
2. Clean & Jerk
65%/2+1
70%/2+1
75%/2+1
(80%/1)
3. Back Squat
(75%/3)8
4. Conditioning
3 RFT:
800m TrueForm
25 C2B Pull-ups
50' HS Walk
Run
5. Odd
Object Conditioning
EMOMx14:
Odd: Prowler Push - You choose the weight and distance
Even: D-ball Shoulder
- You choose the weight and reps
2017 OPEN ATHLETES
1. Snatch
65%/3
70%/3
75%/3
(80%/1)3
2. Clean & Jerk
65%/2+1
70%/2+1
75%/2+1
(80%/1)
3. Back Squat
(75%/3)8
4. Conditioning
4 RFT:
25 Calorie
Row
25 Wallballs (20/14#)
25 C2B Pull-ups
2017 REGIONAL ATHLETES
SESSION 1: TRACK
Run 3x (600m :15 rest/
400m :10 rest/200m)
Rest 3 mins between sets. Goal is to run the
same 200m splits throughout the entire
workout.
SESSION 2: GYM
1. Strength Conditioning
20 Thrusters (135/95#)
Rest 3 min
15 Thrusters (185/135#)
Rest 3 min
9
Thrusters (205/145#)
2. Conditioning
3 RFT:
42 Cal Row
30
Cal Bike
21 Cal Ski Erg
15 Burpee Box Jump Overs (24/20")
3. Mid Line Conditioning
NOT for
time:
45 GHDSU
30 Strict T2B
15 Strict L-Pull-ups
2017 OPEN ATHLETES
1. Conditioning
Teams of 3:
100 Calorie Bike
75 Calorie Row
50 Power Snatches (115/80#)
100 Calorie Bike
75 Calorie Row
50 Clean and Jerks (115/80#)
100
Calorie Bike
75 Calorie Row
50 Thrusters (115/80#)
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1. Snatch
60%/3
65%/3
70%/3
(75%/3)3
2. Snatch Pull
(90%/3)4
3. Back Squat
(70%/8)3
4. Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 12 unbroken bar
muscle-ups
B. 4 sets of 9 unbroken bar muscle-ups
C. 5 sets of 7 unbroken bar muscle-ups
D. 6 sets of 5 unbroken
bar muscle-ups
Rest 1 minute between sets
5.
Conditioning
4 RFT:
5 Ring Muscle-ups
10 Squat
Snatches (115/85#)
15 BJO (24/20")
2017 OPEN ATHLETES
1. Snatch
60%/3
65%/3
70%/3
(75%/3)3
2. Back Squat
(70%/8)3
3. Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 12 unbroken bar
muscle-ups
B. 4 sets of 9 unbroken bar muscle-ups
C. 5 sets of 7 unbroken bar muscle-ups
D. 6 sets of 5 unbroken
bar muscle-ups
Rest 1 minute between sets
4.
Conditioning
4 RFT:
5 Ring Muscle-ups
10 Squat
Snatches (115/85#)
15 BJO (24/20")
2017 REGIONALS ATHLETES
1. Conditioning
AMRAP 3:
15 Calorie
Bike
15 Power Cleans (115/85#)
Rest 3:00
AMRAP 3:00
12
Calorie Bike
12 Power Cleans (135/95#)
Rest 3:00
AMRAP
3:00
9 Calorie Bike
9 Power Cleans (155/105#)
2. Gymnastics Conditioning
EMOMx20:
Odd: 18/15 Calorie Row
Even: 6 Kipping Deficit HSPU - you choose the
deficit
3. Midline Conditioning
3
RFT:
800m TrueForm Run
50 GHDSU
2017 OPEN ATHLETES
1. Conditioning AMRAP 3:
15 Calorie Bike
15
Power Cleans (115/85#)
Rest 3:00
AMRAP 3:00
12 Calorie
Bike
12 Power Cleans (135/95#)
Rest 3:00
AMRAP 3:00
9
Calorie Bike
9 Power Cleans (155/105#)
2. Gymnastics Conditioning
EMOMx20:
Odd: 18/15
Calorie Row
Even: 6 Kipping Deficit HSPU - you choose the
2017 REGIONAL ATHLETES
1. Clean & Jerk
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3
2. Clean Pull
deficit
(90%/3)4
3. Front Squat
(70%/5)4
4. Gymnastics Conditioning
EMOMx14:
Odd: 1
Legless Rope Climb
Even: 25' Handstand Walk
5. Conditioning
3 Rounds Bergeron Beep
Test*
50/40 Cal Row
3 Rounds Bergeron Beep Test
50/40 Cal
Row
3 Rounds Bergeron Beep Test
*BBT = 7 Thrusters (75/55), 7
Pull-ups, 7 Burpees
2017 OPEN ATHLETES
1. Clean
60%/3+1
65%/3+1
70%/3+1
(75%/3+1)3
2. Front Squat
(70%/5)4
3. Conditioning
3 Rounds Bergeron Beep
Test*
50/40 Cal Row
3 Rounds Bergeron Beep Test
50/40 Cal
Row
3 Rounds Bergeron Beep Test
*BBT = 7 Thrusters (75/55), 7
ALL ATHLETES
Pull-ups, 7 Burpees
Rest.
2017 REGIONAL ATHLETES
1. Snatch
65%/3
70%/3
75%/3
80%/2
(85%/1)3
2. Clean &
65%/2+1
70%/2+1
75%/2+1
80%/2
(85%/1)3
Jerk
3. Back Squat
(80%/3)8
4.
Gymnastics Conditioning
For time:
10 Legless
Rope Climbs
10 Rope Climbs
5. Conditioning
"Open 16.4"
AMRAP
13:
55 Deadlifts (225/155)
55 Wallballs (20/14) *Girls to a 9'
55 Calorie Row
55 HSPU
Target
2017 OPEN ATHLETES
1. Snatch
65%/3
70%/3
75%/3
80%/2
(85%/1)3
2. Clean &
65%/2+1
70%/2+1
75%/2+1
80%/2
(85%/1)3
Jerk
3. Back Squat
(80%/3)8
4. Conditioning
"Open 16.4"
AMRAP
13:
55 Deadlifts (225/155)
55 Wallballs (20/14) *Girls to a 9'
55 Calorie Row
55 HSPU
Target
2017 REGIONAL ATHLETES
SESSION 1: TRACK
Run 3x (4x400m :15 rest)
Rest 3 mins between sets
*Goal is to run the same 400m
SESSION 2: GYM
1. Conditioning
5
RFT:
5 Bench Press (205/145#)
5 Power Cleans (205/145#)
2.
Conditioning
3 RFT:
splits throughout the entire workout.
100 Double-unders
10
D-Ball Shoulders (150/100#)
3.
Conditioning
"Flying V"
500m Row
25
T2B
500m Row
15 Front Squat (155/105#)
500m Row
5 Rope
Climbs
500m Row
15 Front Squat (155/105#)
500m Row
25
T2B
2017 OPEN ATHLETES
1. Conditioning
"Flying V"
500m Row
25 T2B
500m Row
15 Front Squat (155/105#)
500m Row
5
Rope Climbs
500m Row
15 Front Squat (155/105#)
500m Row
25
T2B
2. Stamina Conditioning
EMOMx12:
Odd: 12 OHS (96/65#)
Even: 12 C2B Pull-ups
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)2
2.
Snatch Pull
95%/3)4
3. Back Squat
70%/8
75%/8
78%/8
4. Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 10 unbroken muscle-ups
B.
4 sets of 8 unbroken muscle-ups
C. 5 sets of 6 unbroken muscle-ups
D. 6 sets of 5 unbroken muscle-ups
Rest as needed between sets
5. Conditioning
4
RFT:
20 Wallballs (30/20#)
20 KB Swings (2/1.5 Pood)
20
Burpees
20 C2B Pull-ups
2017 OPEN ATHLETES
1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)2
2. Back Squat
70%/8
75%/8
78%/8
3. Gymnastics Conditioning
Choose one of the following:
A. 3 sets of 10 unbroken muscle-ups
B.
4 sets of 8 unbroken muscle-ups
C. 5 sets of 6 unbroken muscle-ups
D. 6 sets of 5 unbroken muscle-ups
Rest as needed between sets
4. Conditioning
4RFT:
21
Wallballs (20/14#)
18 Hang Power Snatches (75/55#)
15 Bar Facing Burpees
12 C2B PU
2017 REGIONAL ATHLETES
1. Conditioning
"Wise Men"
AMRAP
3:
Macho Man (155/105#)
Rest 3:00
AMRAP 3:
Macho Man (185/135#)
Rest 3:00
AMRAP 3:
Macho Man (205/145#)
*1
Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push Jerks
2.
Gymnastics Conditioning
Choose one of the
following:
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
9 Rounds:
1:40 on,
:20 off
Rest 2:00 after Round 5
Record meters for each
round.
*This is a preset WOD on the C2 Rower. Choose “Select
“v1:40/20 r…9″.
Workout” then “Custom List” then
2017 OPEN ATHLETES
1. Conditioning
"Wise Men"
AMRAP
3:
Macho Man (135/95#)
Rest 3:00
AMRAP 3:
Macho Man (155/105#)
Rest 3:00
AMRAP 3:
Macho Man (185/135#)
*1
Macho Man Complex = 3 Power Cleans, 3 Front Squats, 3 Push
2. Gymnastics Conditioning
Choose
one of the following:
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
2017 REGIONAL ATHLETES
Jerks
1. Clean &
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2
Jerk
2.
Clean Pull
(95%/3)4
3. Front
70%/5
(75%/5)3
Squat
4. Gymnastics Conditioning
3 Legless Rope
Climbs w/ weight vest (20/14#)
Rest 2:00
3 Legless Rope
Climbs w/ weight vest (20/14#)
Rest 2:00
3 Legless Rope
Climbs w/ weight vest (20/14#)
5. Conditioning
"Full Circle"
1500m
Row
100 DU
50 Calorie Bike
100 DU
1500m Row
2017 OPEN ATHLETES
1. Clean &
60%/3+1
65%/3+1
70%/3+1
75%/3+1
(80%/3+1)2
Jerk
2.
Front Squat
70%/5
(75%/5)3
3. Conditioning
"Full Circle"
1500m
Row
100 DU
50 Calorie Bike
100 DU
1500m Row
4.
Stamina Conditioning
EMOMx10:
7 TTB + 7 OHS (95/65#)
ALL ATHLETES
Rest.
2017 REGIONALS ATHLETES
1.
Snatch
65%/3
70%/3
75%/3
80%/2
85%/1
90%/1
(80%/1)3
2.
Clean & Jerk
65%/2+1
70%/2+1
75%/2+1
80%/2
85%/1
90%/1
(80%/1)3
3. Back Squat
(83%/3)8
4. Conditioning
AMRAP 15:
12 Box Jumps
(30/24")
9 Power Snatch (135/95#)
6 Bar Muscle-Ups
5. Conditioning
5 RFT:
10-8-6-4-2 D-Ball
Shoulders (150/100#)
50' Handstand Walk
20-16-12-8-4 Pistols
50' Handstand Walk
2017 OPEN ATHLETES
1.
Snatch
65%/3
70%/3
75%/3
80%/2
85%/1
90%/1
(80%/1)3
2.
Clean & Jerk
65%/2+1
70%/2+1
75%/2+1
80%/2
85%/1
90%/1
(80%/1)3
3. Back Squat
(83%/3)8
4. Conditioning
AMRAP 15:
12 Box Jumps
(30/24")
9 Power Snatch (135/95#)
6 Bar Muscle-Ups
2017 REGIONAL ATHLETES
SESSION 1: TRACK
1. Long Track
Workout
3x800m (jog, run, jog)
3x300m (run, jog,
run)
3x600m (jog, run, jog)
3x200m (run, jog, run)
3x400m
(jog, run, jog)
3x100m (run, jog, run)
Workout Rest:
10sec rest after each jog interval &
60sec rest after each run interval"
SESSION 2: GYM
1. DB Conditioning
5 rounds, NOT for time. Use the
5 DB DeadLifts
5 DB Hang Power
Cleans
5 DB Front Squats
5 DB Shoulder to Overhead
2 mins rest after each round
heaviest dumbbells possible
2. Conditioning
For time:
42 Cal Row, 21 Thrusters (115/85)
36 Cal Row, 18 Thrusters (135/95)
30
Cal Row, 15 Thrusters (155/105)
24 Cal Row, 12 Thrusters
(185/135)
18 Cal Row, 9 Thrusters (205/145)
3. EMOMx24
6 rounds of:
Min 1: 12/9 Cal Ski Erg
Min 2: 15/12 Cal Bike
Min 3: 18 Bar Facing Burpees
Min 4: 20 GHDSU
2017 OPEN ATHLETES
1. Conditioning
Teams of 3:
AMRAP
25:
100 Cal Row, 50 Thrusters (95/65)
100 Cal Row, 50
Thrusters (135/95)
100 Cal Row, 50 Thrusters (155/105)
100 Cal
Row, Max Thrusters (185/135)
2. Stamina Conditioning
EMOMx10: 8 TTB
+ 8 1-arm DB snatch - you choose the weight (4/side)
ALL ATHLETES
Rest.
*THIS IS A SCHEDULED DELOAD WEEK
2017 REGIONALS ATHLETES
1. Power Snatch
(65%/2)3
2.
Snatch Pull
(75%/3)3
3. Overhead Squat
(65%/3)3
4. Conditioning
For time:
30 Box Jumps
30 C2B Pull-ups
(30/24")
30 KB Swings (2/1.5 Pood)
30
Front Squats (135/95#)
30 T2B
30 Push Press (135/95#)
30
Power Cleans (135/95#)
30 Wallballs (30/20#)
30 Bar Facing Burpees
30 Triple-unders
2017 OPEN ATHLETES
1. Power Snatch
(65%/2)3
2.
Snatch Pull
(75%/3)3
3. Overhead Squat
(65%/3)3
4. Conditioning
For time:
30 Box Jumps
(24/20)
30 C2B Pull-ups
30 KB Swings (1.5/1 Pood)
30 Front
Squats (115/80#)
30 T2B
30 Push Press (115/80#)
30
Deadlifts (115/80#)
30 Wallballs (20/14#)
30 Burpees
30
Double-unders
*THIS IS A SCHEDULED DELOAD WEEK
2017 REGIONAL ATHLETES
1. Conditioning
5 Rounds:
AMRAP
3:
3 Power Snatch (135/95#)
6 Push-ups
9 Air Squats
*Rest 1:00 after each round
2017 OPEN ATHLETES
1. Conditioning
"The Chief"
5
Rounds:
AMRAP 3:
3 Power Clean (135/95#)
6 Push-ups
9
Air Squats
*Rest 1:00 after each round
*THIS IS A SCHEDULED DELOAD WEEK
2017 REGIONAL ATHLETES
1. Power Clean
(65%/2)3
2.
Clean Pull
(75%/3)3
3. Back
(65%/2)3
Squat
4. Conditioning
For Time:
5 Legless
Rope Climbs
25 Cal Assault Bike
Rest 2:00
4 Legless Rope
20 Cal Assault Bike
Rest 1:30
3 Legless Rope
15 Cal Assault Bike
Rest 1:00
2 Legless Rope
10 Cal Assault Bike
Rest :30 seconds
1 Legless Rope
5 Cal Assault Bike
Climbs
Climbs
Climbs
Climbs
2017 OPEN ATHLETES
1. Power Clean
(65%/2)3
2.
Clean Pull
(75%/3)3
3. Back
(65%/2)3
Squat
4. Conditioning
2RFT:
15
Calorie Row
15 Kipping HPSU
15 C2B
Rest :15 seconds
15
C2B
15 Kipping HPSU
15 Calorie Row
Rest 1:00
ALL ATHLETES
Rest.
*THIS IS A SCHEDULED DELOAD WEEK
2017 REGIONAL ATHLETES
1. Snatch
60%/2
65%/2
70%/2
(75%/2)2
2.
Clean & Jerk
60%/2
65%/2
70%/2
(75%/2)2
3.
Front Squat
(65%/2)3
4. Conditioning
5RFT:
20 Calorie Row
10
Thrusters (135/95#)
2017 OPEN ATHLETES
1. Snatch
60%/2
65%/2
70%/2
(75%/2)2
2. Clean
60%/2
65%/2
70%/2
(75%/2)2
& Jerk
3. Front
(65%/2)3
Squat
4. Conditioning
5RFT:
20 Calorie Row
10
Thrusters (115/85#)
*THIS IS A SCHEDULED DELOAD WEEK
2017 REGIONAL ATHLETES
1. Gymnastics Conditioning
A. 1 sets of 20 unbroken muscle-ups
B. 2 sets of 12 unbroken
muscle-ups
C. 3 sets of 8 unbroken muscle-ups
D.
4 sets of 7 unbroken muscle-ups
E. 5 sets of 5 unbroken muscle-ups
2. Conditioning
For
time:
1 Round of Eva
2 Rounds of Kelly
1 Round of Eva
1
1
Round Eva = 800m Run, 30 KB Swings (32/24kg), 30 Pull-ups
Round Kelly: 400m Run, 30 Box Jumps (24/20"), 30 Wallballs
2017 OPEN ATHLETES
1. Gymnastics Conditioning
A. 1 sets of 20 unbroken muscle-ups
B. 2 sets of 12 unbroken
muscle-ups
C. 3 sets of 8 unbroken muscle-ups
D.
4 sets of 7 unbroken muscle-ups
E. 5 sets of 5 unbroken muscle-ups
(20/14#)
2. Conditioning
For
time:
1 Round:
800m Row
30 KB Swings (32/24kg)
30
Pull-ups
2 Rounds:
30 Cal Bike
30 Box Jumps (24/20")
30
Wallballs (20/14#)
1 Round:
800m Row
30 KB Swings (32/24kg)
30 Pull-ups
2017 REGIONAL ATHLETES
The next few weeks are high volume and mid-to-high
intensity weightlifting, with some
heavy pulls and squat waves.
It’s likely to get a little spicy, but after this we will work
through a classic “pre-competition” phase with lower volume
and high intensity attempts.
It will culminate in a big test day. I am excited to see what kind of reactions we get from it
all.
- Beantown Barbell coaching staff
1. Power Snatch
60%/3
65%/3
70%/3
(75%/3)3
2. Snatch Pull
(100%/3)4
3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1
4. Gymnastics Conditioning
6 strict Musle ups
12 strict c2b
18 strict pull ups
5. Conditioning
With a running clock
at
the 0:00
21-15-9:
Squat Cleans, 135/95
Ring Dips
at the 10:00
15-10-5
Power Cleans, 185/135
Strict Ring Dips
at
the 20:00
9-7-5 reps
Hang Squat cleans, 205/145
Ring MU
2017 OPEN ATHLETES
The next few weeks are high volume and mid-to-high
intensity weightlifting, with some
heavy pulls and squat waves.
It’s likely to get a little spicy, but after this we will work
through a classic “pre-competition” phase with lower volume
and high intensity attempts.
It will culminate in a big test day. I am excited to see what kind of reactions we get from it
all.
- Beantown Barbell coaching staff
1. Power Snatch
60%/3
65%/3
70%/3
(75%/3)3
2. Snatch Pull
(100%/3)4
3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1
4. Gymnastics Conditioning
6 strict Musle ups
12 strict c2b
18 strict pull ups
5. Conditioning
21-15-9:
Squat Cleans, 135/95
Ring Dips
2017 REGIONAL ATHLETES
1. Row Conditioning
9 Rounds:
1:40 on, :20 off
*Rest 2 min rest after round 5
*This is a preset WOD on
the C2 Rower. Choose “Select Workout” then “Custom List”
then “v1:40/20 r…9″.
Record total meters.
2. Bike Conditioning
7 Rounds:
20
Cals
Rest :40 between efforts
3. Run Conditioning
5 Rounds:
400m on
TrueForm
Rest 1:00 between efforts
4. Conditioning
3 Rounds:
500 Meter Row
12
Push Jerks (155/105#)
15 T2B
2017 OPEN ATHLETES
1. Row Conditioning
9 Rounds:
1:40 on, :20 off
*Rest 2 min rest after round 5
*This is a preset WOD on
the C2 Rower. Choose “Select Workout” then “Custom List”
then “v1:40/20 r…9″.
Record total meters.
2. Conditioning
3 Rounds:
500 Meter Row
12
Push Jerks (155/105#)
15 T2B
2017 REGIONAL ATHLETES
1. Power Clean + Power
60%/2+1
70%/2+1
(75%/2+1)3
2.
Clean Pull
(100%/3)4
3. Front
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1
Squat
4. Conditioning
AMRAP 3:
Jerk
75 DU Buy-In
15
Deadlifts (225/155#)
15 Bar Facing Burpees
Rest 3:00
AMRAP
3:
75 DU Buy-in
10 Deadlifts (275/185#)
10 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
5 Deadlifts
(315/225#)
5 Bar Facing Burpees
5. Gymnastics Conditioning
EMOM 12:
Odd: 20 GHDSU
Even: 10 Strict HSPU
2017 OPEN ATHLETES
1. Power Clean + Power
60%/2+1
70%/2+1
(75%/2+1)3
2. Clean
(100%/3)4
Pull
3. Front
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1
Squat
4. Conditioning
AMRAP 3:
75 DU Buy-In
Jerk
15
Deadlifts (185/135#)
15 Bar Facing Burpees
Rest 3:00
AMRAP
3:
75 DU Buy-in
10 Deadlifts (225/155#)
10 Bar Facing Burpees
Rest 3:00
AMRAP 3:
75 DU Buy-in
5 Deadlifts
(275/185#)
5 Bar Facing Burpees
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1. Snatch
65%/4
70%/4
75%/4
80%/3
(85%/3)2
2.
Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2
3. Back Squat
78%/4
83%/1
78%/4
86%/1
78%/4
88%/1
4. Conditioning
EMOM 18:
Min 1: 20/15 Cal Bike
Min 2: 4 Rope Climbs
Min 3: AMRAP D-Ball
Shoulders* (150/100)
*Score = Total number of D-Ball completed all six rounds
2017 OPEN ATHLETES
1. Snatch
65%/4
70%/4
75%/4
80%/3
(85%/3)2
2. Clean &
65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2
Jerk
3. Back Squat
78%/4
83%/1
78%/4
86%/1
78%/4
88%/1
4. Conditioning
"Tricicle"
EMOM
18:
Min 1: 25 Russian KB Swings (70/53#)
Min 2: 20/15 Cal Bike
Min 3: Row for Max Calories*
*Score = Total calories after 6 rounds
2017 REGIONAL & OPEN ATHLETES
1. Conditioning
"12 Days of CrossFit"
1
Squat Snatch (165/115#)
2 Box Jumps (30/24")
3 Push
Presses (165/115#)
4 Bar Muscle-ups
5 Hang Power Cleans
(165/115#)
6 Chest Slapping Pushups
7 Deadlifts (165/115#)
8
T2B
9 Kettlebell Swings (70/53#)
10 Jumping Lunges (10 each
side - 20 total)
11 Wallballs (30/20#)
12 Cal Assault
Bike
*Do 1, then 2-1, then 3-2-1, then 4-3-2-1....
ALL ATHLETES
Rest (Merry Christmas)!
2017 REGIONAL ATHLETES
1. Hang Snatch - from mid-thigh
60%/3
65%/3
(70%/3)3
2.
Snatch Pull
(105%/3)4
3. Back
78%/5
83%/1
78%/5
86%/1
78%/5
89%/1
Squat
4. Gymnastics Conditioning
Choose one of the
following:
A. 4 sets of 10 unbroken muscle-ups
B. 5 sets of 8 unbroken muscle-ups
C. 6 sets of 6 unbroken
muscle-ups
D. 7 sets of 5 unbroken muscle-ups
Rest as
needed between sets
5. Conditioning
Row 2,000m
42 Thrusters (95/65#)
42 C2B Pull-ups
Row 1,000m
30 Thrusters (95/65#)
30 C2B Pull-ups
500m Row
18 Thrusters (95/65#)
18
C2B Pull-ups
2017 OPEN ATHLETES
1. Hang Snatch - from mid-thigh
60%/3
65%/3
(70%/3)3
2.
Snatch Pull
(105%/3)4
3. Back
78%/5
Squat
83%/1
78%/5
86%/1
78%/5
89%/1
4. Gymnastics Conditioning
Choose one of
the following:
A. 6 sets of 6 unbroken muscle-ups
B. 7 sets of
5 unbroken muscle-ups
C. 8 sets of 4 unbroken muscle-ups
D. 9 sets of 3 unbroken muscle-ups
Rest as needed between sets
5. Conditioning
Row 2,000m
42
Thrusters (95/65#)
42 C2B Pull-ups
Row 1,000m
30 Thrusters (95/65#)
30 C2B Pull-ups
500m Row
18 Thrusters (95/65#)
18
C2B Pull-ups
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
6 Push Jerks (155/105#)
(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
**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
2017 REGIONAL ATHLETES
1. Hang Clean
60%/3
65%/3
Squats
(70%/3)3
2.
Clean Pull
(105%/3)4
3.
Jerks
60%/3
70%/3
75%/3
(80%/3)2
4.
Front Squat
78%/3
83%/1
78%/3
85%/1
78%/3
87%/1
5. Gymnastics Conditioning
For Time:
10
Legless Rope Climbs + 10 Regular Rope Climbs
6. Conditioning
"Tri Sprint
Intervals"
6 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/15 Calorie Assault Bike
AMRAP of 10m Shuttles in remaining time
Rest 4 mins between rounds
7. Condtioning
21-15-9:
Power Snatch (95/65#)
Wallballs (30/20#)
2017 OPEN ATHLETES
1. Hang Clean
60%/3
65%/3
(70%/3)3
2.
Clean Pull
(105%/3)4
3.
Jerks
60%/3
70%/3
75%/3
(80%/3)2
4.
Front Squat
78%/3
83%/1
78%/3
85%/1
78%/3
87%/1
5. Conditioning
"Tri Sprint
Intervals"
6 Rounds of:
AMRAP 4:
30/20 Calorie Row
20/15 Calorie Assault Bike
AMRAP of 10m Shuttles in remaining time
Rest 4 mins between rounds
6. Midline Conditioning
3 Rounds, NOT for time:
25 GHDSU
1 min Overhead DB Hold (50/35#)
ALL ATHLETES
Rest.
2017 REGIONALS ATHLETES
1.
65%/4
70%/4
75%/4
(80%/3)2
(85%/1)3
Snatch
2.
65%/3+1
70%/3+1
75%/3+1
(80%/2+1)2
(85%/1)3
Clean & Jerk
3.
79%/4
84%/1
79%/4
87%/1
79%/4
90%/1
Back Squat
4. Gymnastics Conditioning
7x4 Deficit
HSPU (first rep strict + 3 kipping)
You choose the deficit
5. Conditioning
10 Ring MU
150 DU
20
Squat Snatch (155/105#)
150 DU
10 Ring MU
6.
Conditioning
5RFT:
50' Yoke Carry - you choose the
5 Over-the-Yoke Burpees
weight
2017 OPEN ATHLETES
1.
65%/4
70%/4
75%/4
(80%/3)2
(85%/1)3
Snatch
2.
65%/3+1
70%/3+1
75%/3+1
(80%/2+1)2
(85%/1)3
Clean & Jerk
3.
79%/4
84%/1
79%/4
87%/1
79%/4
90%/1
Back Squat
4. Gymnastics Conditioning
7x4 Deficit
HSPU (first rep strict + 3 kipping)
You choose the deficit
5. Conditioning
10 Ring MU
150 DU
20
Squat Snatch (135/95#)
150 DU
10 Ring MU
2017 REGIONAL ATHLETES
SESSION 1
1. Running
3x400m moderate
+ 200m fast
No rest between distances. Rest :20 between
efforts.
Rest 3:00
3x300m moderate + 300m fast
No rest
between distances. Rest :20 between efforts.
Rest
3:00
3x200m moderate + 400m fast
No rest between
distances. Rest :20 between efforts.
SESSION 2
1. Barbell Conditioning
With a
partner, "You go - I go style"
5 Clean and Jerks
(225/155#)
4 Clean and Jerks (245/165#)
3 Clean and Jerks
(265/175#)
2 Clean and Jerks (285/185#)
1 Clean and Jerk
(305/195#)
2. Conditioning
3RFT:
20 Calorie Row
16
Thrusters (95/65#)
20 Calorie Bike
17 T2B
3.
Conditioning
20 Calorie Row
10 1-arm DB Squat
Snatches (50/35#) (5/side)
20 Calorie Row
8 1-arm DB Squat
Snatches (70/50#) (4/side)
20 Calorie Row
6 1-arm DB Squat
Snatches (100/70#) (3/side)
2017 OPEN ATHLETES
1. Barbell Conditioning
With a partner, "you
go - I go style"
5 Clean and Jerks (225/155#)
4 Clean
and Jerks (245/165#)
3 Clean and Jerks (265/175#)
2 Clean and
Jerks (285/185#)
1 Clean and Jerk (305/195#)
2.
Conditioning
3RFT:
20 Calorie Row
16 Thrusters
(95/65#)
20 Calorie Bike
17 T2B
ALL ATHLETES
Rest - Happy New Year!
2017 REGIONAL ATHLETES
1. Snatch
60%/2
65%/2
70%/2
75%/2
(80%/2)4
2. Snatch Pull
(105%/3)3
(110%/2)3
3. Back Squat
80%/5
85%/1
80%/5
88%/1
80%/5
91%/1
4. Gymnastics Conditioning
3x3 Legless Rope
Climbs, for time
Rest 2:00 between sets
3x6 Rope Climbs, for time
Rest 2:00 between sets
5. Conditioning
30-20-10:
Pull-ups
Cals on Assault Bike
Directly into...
30-20-10:
Shoulder to Overhead (135/95#)
Jumping Lunges (15/side)
2017 OPEN ATHLETES
1. Snatch
60%/2
65%/2
70%/2
75%/2
(80%/2)4
2. Snatch Pull
(105%/3)3
(110%/2)3
3. Back Squat
80%/5
85%/1
80%/5
88%/1
80%/5
91%/1
4. Conditioning
30-20-10:
Pull-ups
Cals on Assault Bike
Directly into...
30-20-10:
Shoulder to Overhead (135/95#)
Jumping Lunges (15/side)
2017 REGIONAL ATHLETES
1. Conditioning
400m on TrueForm
21
Deadlifts (275/185#)
400m on TrueForm
15 Deadlifts (315/225#)
400m on TrueForm
9 Deadlifts (365/255#)
2.
Conditioning
5 Rounds, for max reps:
1:00 Row for Calories
1:00 Power Cleans (135/95#)
1:00 Burpees Over Bar
1:00 Rest
3. Midline Conditioning
30 Medball GHDSU (20/14#)
30 Medball Hip Ext (20/14#)
60 Second D-ball Bear Hug Hold (150/100#)
20 Medball GHDSU (20/14#)
20 Medball Hip Ext (20/14#)
40 Second D-ball Bear Hug Hold (150/100#)
10 Medball
GHDSU, 20/14
10 Medball Hip Ext, 20/14
20 Second D-ball Bear
Hug Hold (150/100#)
2017 OPEN ATHLETES
1. Conditioning
5 Rounds, for max reps:
1:00 Row for Calories
1:00 Power Cleans (135/95)
1:00 Burpees over
Bar
1:00 Rest
2. Skill Conditioning
EMOMx10:
Odd: 10 TTB + 10 OHS (95/65#)
Even: Rest
2017 REGIONALS ATHLETES
1. Clean &
60%/2+1
65%/2+1
70%/2+1
75%/2+1
(80%/2+1)4
Jerk
2.
Clean Pull
(105%/3)3
(110%/2)3
3.
Front Squat
80%/3
85%/1
80%/3
87%/1
80%/3
90%/1
4. Conditioning
400m on TrueForm
21 OHS
(135/95#)
400m on TrueForm
15 OHS (165/115#)
400m on
TrueForm
9 OHS (195/135#)
5. Gymnastics Conditioning
"Strict JT"
21-15-9:
Strict HSPU
Strict Ring Dips
Push-ups
2017 OPEN ATHLETES
1. Clean &
60%/2+1
65%/2+1
70%/2+1
75%/2+1
(80%/2+1)4
Jerk
2.
Clean Pull
(105%/3)3
(110%/2)3
3.
Front Squat
80%/3
85%/1
80%/3
87%/1
80%/3
90%/1
4. Conditioning
7RFT:
9 Power Snatch
(95/65#)
15 Wallballs (20/14#)
21 Double-unders
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1. Snatch
65%/3
70%/3
75%/3
80%/2
(85%/1)2
90%/1
2.
Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
80%/2+1
(85%/1)2
90%/1
3.
Back Squat
82%/4
86%/1
82%/4
89%/1
82%/4
92%/1
4. Gymnastics Conditioning
EMOMx10:
:10
L-Sit + 10 Pistols (5/side)
5.
Conditioning
AMRAP 5:
Power Snatch (165/115#)
AMRAP
4:
Bike for Calories
AMRAP 3:
Power Snatch (165/115#)
AMRAP
2:
Bike for Calories
4. Conditioning
5RFT:
7 Man Makers*
(50/35#)
7 D-Ball Shoulders (150/100#)
7 Bar Muscle-ups
*1 Man Maker = Burpee with dumbbells to overhead, no
5. Burner Conditioning
5RFT:
15 Burpees
50 Double-unders
2017 OPEN ATHLETES
1. Snatch
65%/3
70%/3
75%/3
80%/2
(85%/1)2
90%/1
2.
Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
80%/2+1
(85%/1)2
90%/1
3.
Back Squat
82%/4
86%/1
82%/4
89%/1
jump required
82%/4
92%/1
2. Conditioning
AMRAP 5:
Power Snatch (115/80#)
AMRAP 4:
Row for Calories
AMRAP 3:
OHS (115/80#)
AMRAP 2:
Double-unders
3. Burner Conditioning
5RFT:
12 Burpees
35 Double-unders
2017 REGIONAL ATHLETES
SESSION 1
1. Running
3x400m fast + 200m recovery
No rest between distances. Rest :20 between
efforts.
Rest 3:00
3x300m fast + 300m recovery
No rest
between distances. Rest :20 between efforts.
Rest 3:00
3x200m fast + 400m recovery
No rest between
distances. Rest :20 between efforts.
SESSION 2
1. Barbell Conditioning
With a partner, "you go - I go style"
5 Clean and Jerks
(225/155#)
4 Clean and Jerks (245/165#)
3 Clean and Jerks
(265/175#)
2 Clean and Jerks (285/185#)
3x1 Clean and Jerk (305/195#)
2. Conditioning
For time:
30 Hang Squat
Cleans (135/95#)
30 HSPU
30 Thrusters (135/95#)
30 Box
Jumps Overs (24/20")
30 Overhead Squats (135/95#)
30 C2B
Pull-ups
3. Burner Conditioning
21-15-9:
Bike for Cals
T2B
2017 OPEN ATHLETES
1. Conditioning
For time:
30 Hang
Squat Cleans (135/95#)
30 HSPU
30 Thrusters (135/95#)
30
Box Jumps Overs (24/20#)
30 Overhead Squats (135/95")
30
C2B Pull-ups
2. Barbell Conditioning
With a partner, "you go - I go style"
5 Clean and Jerks (225/155#)
4 Clean and Jerks (245/165#)
3 Clean and Jerks (265/175#)
2 Clean and Jerks (285/185#)
1 Clean and Jerk (305/195#)
3. Burner Conditioning
4RFT:
18-12-9-6
T2B*
18 Wallballs (20/14#)
*Rep scheme is designed so you can
on.
ALL ATHLETES
go unbroken with no transitions. Go hard and hold
Rest.
**This is a scheduled deload week**
2017 REGIONAL & OPEN ATHLETES
1. Snatch
60%/2
65%/2
70%/2
2. Snatch Pull
(80%/3)3
3. Back Squat
(65%/3)3
4. Gymnastics Conditioning
For time:
50
Strict C2B Pull-ups
5. Conditioning
AMRAP
15:
30 Wallballs (20/14#)
20 Power Snatch (75/55#)
5 Ring Muscle-ups
**This is a scheduled deload week**
2017 REGIONAL & OPEN ATHLETES
1. Run Conditioning
Run 15 minutes nonstop on TrueForm
2. Conditioning
"Marston"
AMRAP
20:
1 Deadlift (405/285#)
10 T2B
15 Barbell Burpees
3. Gymnastics Conditioning
For time:
50
Strict HSPU
**This is a scheduled deload week**
2017 REGIONAL & OPEN ATHLETES
1. Clean & Jerk
60%/2
65%/2
70%/2
2. Clean Pull
(80%/3)3
3. Front Squat
(65%/3)3
5. Conditioning
"Tri-Sprint
Intervals V3"
5 Rounds:
AMRAP 4:
30/20 Calorie Row
30
10m Shuttle Sprints
AMRAP Cals on Bike
Rest 4:00 between rounds
ALL ATHLETES
Rest.
**This is a scheduled deload week**
2017 REGIONAL & OPEN ATHLETES
1. Snatch
60%/1
65%/1
70%/1
(75%/1)3
2. Clean & Jerk
65%/1
70%/1
(75%/1)3
3. Back Squat
(70%/3)3
4. Big Clean Complex
6 Sets of the following
Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean
+ Push Press
High Hang Squat Clean + Hang Squat Clean + Squat
Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean +
Squat Clean + Split Jerk
One set consists of all 12 reps. Try not to drop the bar during
the entire set; if you must
drop after the overhead movements, it’s
allowed – just be quick to get back on the bar. Rest
as needed
between sets and try to increase weight after each set.
5. Conditioning
EMOMx15:
Min 1: 50'
Ooverhead Walking Lunge (95/65#)
Min 2: Max Muscle-ups in :40
Min 3: 50 Double-unders
**This is a scheduled deload week**
2017 REGIONAL & OPEN ATHLETES
1. Run Conditioning
Run 18 minutes nonstop on TrueForm
2. Conditioning
ARMAP 30:
Teams of 3:
12
Calorie Row
12 Power Snatch (95/65#)
12 Wallballs (20/14#)
12
T2B
*Full rounds, then change partners
ALL ATHLETES
Rest.
In this episode: Talking about goal-setting, building habits, & why you want to strive to keep the
chain of success going.
Subscribe to Chasing Excellence on iTunes and YouTube.
CompTrain athletes are heading into the final 5 weeks of their
first full weightlifting cycle.
Like any good weightlifting programming, this program was designed to utilize the following
components to create stressors on the body that seek to push
adaptation within a
prescribed period of time (in this case 13
weeks):
●
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●
●
●
●
●
●
Exercise selection (amounts and
type of exercises)
The order in which the chosen
exercises are performed
Volume (the number of repetitions
performed)
Intensity (the percentages of max
targets lifted)
Load (the amount of weight actually lifted in absolute
terms).
We chose this particular Macrocycle to last for 13 weeks in an
effort to prepare you to seek
a maximum effort in the Snatch and Clean & Jerk on the Friday prior to the week the CrossFit
Open starts. This programming, combined with all of the preparatory
work that you receive
for CrossFit performance, will, in theory,
enhance your overall preparation for performance
during the Open and provide a baseline for those who will continue on into Regionals.
In general, the Macrocycle is used to set the aggregate
determinants of volume, load, and
intensity distributions across the
prescribed timeframe of the program. Given the variability
in
athletes who follow CompTrain, and the fact that weightlifting is
just a component of
your training, we have made certain assumptions and limitations in order to make the program
as accessible to as many athletes as possible. With a greater understanding of the
end
user, a more detailed classification of an athlete could be made
and the program refined with
greater detail that more closely tracks
the actual characteristics and capabilities of a
particular user.
This Macrocycle, like all others, has been broken down in mesocycles and microcycles. A
mesocycle is a sub-unit of the
macrocycle and is typically referred to as a month of
4-week block. Mesocycles are grouped into preparation phases and pre-competition
phases.
CompTrain athletes have completed two mesocycles of 4-week length, and as of the end of
last week, they completed the
preparation phase. The preparation phase was
characterized by
higher volume with absolute and relative intensities distributed
across
a medium-high range (think higher volume with work done at
70-85% ranges). Microcycles
are the weekly periods that make up a
program. The microcycle allows for the systematic
distribution of volume and intensities across each mesocycle. For example, this program has
utilized a pattern of increasing volume and intensities
for 3 weeks, followed by one week of
deloading.
Starting with this Monday, you are now moving into a 5-week “pre-competition” phase
designed to give you the chance to peak in the Snatch and Clean & Jerk close to the
start of the CrossFit Open. The pre-competition phase is
characterized by lower
volume with absolute and relative intensities
in the high range (think lower singles and
doubles leading up to and
including intensities in the 90%-95% range with some heavy single
attempts for the day).
Once this Macrocyle is completed, we will shift to
the Crossfit Open.
- BeanTown Barbell Staff
maintenance program through completion of
2017 REGIONAL ATHLETES
1. Snatch
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
(80%1)2
2. Snatch Pull
95%/3
(100%/3)4
3. Front
60%/3
70%/3
75%/3
80%/3
(85%/3)4
Squat
4.
Barbell Conditioning
For time with 1 bar - you change
21 Deadlifts (275/185#)
15 Front Squats
(225/145#)
9 Power Snatches (185/135#)
5.
Conditioning
"The Seven"
7 Rounds:
7
Handstand Push-ups
7 Thrusters (135/95#)
7 T2B
7 Deadlifts
7 (245/175#)
7 Burpees
7 Kettlebell swings (2/1.5 Pood)
7
Pull-ups
the weights
2017 OPEN ATHLETES
1. Snatch
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
(80%1)2
2. Snatch Pull
95%/3
(100%/3)4
3. Front
60%/3
70%/3
75%/3
80%/3
(85%/3)4
Squat
4. Conditioning
"The Seven"
7
Rounds:
7 Handstand Push-ups
7 Thrusters (135/95#)
7 T2B
7
Deadlifts 7 (245/175#)
7 Burpees
7 Kettlebell swings (2/1.5
Pood)
7 Pull-ups
Talking about how to fit Open workouts into a normal training week in this excerpt from Episode
002 of Chasing Excellence.
You can watch full
episodes here or listen
on iTunes here.
2017 REGIONAL ATHLETES
1. Run Conditioning
6-5-4-3-2-1 Minutes running on TrueForm
*Rest 1/2 the time of each working set
2.
Conditioning
3 RFT:
30 Power Cleans (135/95#)
30
Wallballs (20/14#)
3. Conditioning
For
time*
10-9-8-7-6-5-4-3-2-1 Ring Muscle ups
100-200-300-400-500-600-700-800-900-1000m Row
*This is a
10 RFT workout. Fist round is 10 MU + 100m Row. Second round is 9 MU
+ 200m Row, etc.
2017 OPEN ATHLETES
1. Conditioning
3RFT:
30 Power Cleans
(135/95#)
30 Wallballs (20/14#)
30 Calorie Row
2. Burner Conditioning
5RFT:
10 1-Arm DB Snatch (70/53#)
10 Box Jump-overs (24/20")
Talking about the best way to structure your training year, leading up to the Open. This is an
excerpt from the 2nd episode of Chasing Excellence.
You can watch full
episodes here or listen
on iTunes here.
2017 REGIONAL & OPEN ATHLETES
1. Clean &
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
(80%/1)2
Jerk
2.
Clean Pull
95%/3
(100%/3)4
3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/2)2
4. Barbell Conditioning
EMOM x5:
Min 1: 15
Cleans (245/165#)
Min 2: Rest
Min 3: 12 Cleans (265/185#)
Min
4: Rest
Min 5: 9 Cleans (285/205#)
5.
Conditioning
2 RFT:
10 1-arm DBS, 70/50 (5/side)
20m 1-arm OH Walking lunge, 70/50 (right arm)
10 1-arm DBS, 70/50 (5/side)
20m 1-arm OH Walking lunge, 70/50 (left arm)
50
GHDSU
6. Gymnastics Conditioning
3RFT:
:40
Max Pistols
:20 Rest
2017 OPEN ATHLETES
1. Clean &
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
(80%/1)2
Jerk
2.
Clean Pull
95%/3
(100%/3)4
3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/2)2
4. Stamina Conditioning
EMOMx12:
Odd: 6
TTB + 6 OHS (95/65#)
Even: 6 TTB + 6 Thrusters (95/65#)
In this excerpt from the second episode of the Chasing Excellence Show, we talk about how to
maximize your performance come game day of the Open.
You can watch full
episodes here or listen
on iTunes here.
ALL ATHLETES
Rest.
In this excerpt from the second episode of the Chasing Excellence Show, we talk about how to
maximize your performance come game day of the Open.
You can watch full
episodes here or listen
on iTunes here.
2017 REGIONAL ATHLETES
1. Snatch
60%/2
70%/2
75%/2
80%/2
(85%/2)2
(90%/1)2
2.
Clean &
60%/2+1
70%/2+1
75%/2+1
80%/2+1
(85%/2+1)2
(90%/1)2
Jerk
3.
Front Squat
60%/2
70%/2
75%/2
80%/2
(85%/2)2
4.
Gymnastics Conditioning
10-9-8-7-6-5-4-3-2-1 Strict C2B
Pull-ups
10m Handstand Walk between sets
5.
Conditioning
15 Power Snatch (165/115#)
800m Run on TrueForm
12 Power Snatch (165/115#)
600m Run on TrueForm
9
Power Snatch (165/115#)
400m on TrueForm
6.
Burner Conditioning
3RFT:
30-24-18 OHS
(95/65#)
15-12-9 Over-the-Bar Burpees
2017 OPEN ATHLETES
1. Snatch
60%/2
70%/2
75%/2
80%/2
(85%/2)2
(90%/1)2
2. Clean &
60%/2+1
70%/2+1
75%/2+1
80%/2+1
(85%/2+1)2
(90%/1)2
Jerk
3. Front Squat
60%/2
70%/2
75%/2
80%/2
(85%/2)2
4. Conditioning
2 Rounds:
21 OHS
(95/65#)
21 C2B Pull-ups
21 Power Snatch (95/65#)
21
Over-the-Bar Burpees
In this excerpt from Chasing Excellence Episode 002, we're talking about whether I think the
Open will continue to move toward a test of work capacity & away from a blended test of
strength & conditioning.
You can watch full
episodes here or listen
on iTunes here.
2017 REGIONAL ATHLETES
1. Barbell Conditioning
10 Cleans
(225/155#)
10 Jerks (225/155#)
10 Clusters (225/155#)
2.
Conditioning
3RFT:
18 Cal Bike
15 Cal Row
12
Box Jump Overs (24/20")
9 OHS (185/135#)
6-4-2 Rope
Climbs
3. Conditioning
3RFT:
1200m
TrueForm Run
40 Medball GHDSU (20/14#)
2017 OPEN ATHLETES
1. Conditioning
Teams of 3:
200 Cal
Bike
150 Cal Row
100 Box Jump Overs (24/20")
75 Clean
and Jerks (135/95#)
15 Rope Climbs
2. Stamina Conditioning
EMOMx12:
Odd: 20 Wallballs
(20/14#)
Even: 10 T2B
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1.
Snatch
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
95%/1
80%/1
85%/1
95%/1
2. Snatch Pull
100%/3
(105%/2)3
3. Front Squat
60%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3
4. Gymnastics Conditioning
6x6
Muscle-ups
Rest 1:00 between sets
5. Conditioning
21-15-9:
Wall Balls
(30/20)
Bar Muscle-ups
Thrusters (95/65#)
Box Jump-Overs
(24/20")
Kettlebell Swings (2/1.5 Pood)
6. Midline Conditioning
30 Weighted Hip
Extensions - You choose the weight
3 min D-Ball Hold in front of body (150/100#)
2017 OPEN ATHLETES
1.
Snatch
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
95%/1
80%/1
85%/1
95%/1
2. Snatch Pull
100%/3
(105%/2)3
3. Front Squat
60%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3
4. Gymnastics Conditioning
6x6
Muscle-ups
Rest 1:00 between sets
5. Conditioning
21-15-9:
Wallballs
(20/14)
C2B Pull-ups
Thrusters (95/65#)
Box Jumps
(24/20")
Kettlebell Swings (1.5/1 Pood)
2017 REGIONAL ATHLETES
1. Run Conditioning
3 Rounds:
4x200m
Run
:20 Rest
*Rest 1:00 between rounds
2. Gymnastics
6x12 Strict HSPU
Rest 1:00 between
Conditioning
sets
3. Barbell Conditioning
EMOMx10:
Mins 1-5: 3 Snatches (225/155#)
Mins 6-10: 6 Clean & Jerks (225/155#)
4. Conditioning
A. AMRAP 3:
15-12-9
Deadlifts (225/155#)
Bar Facing Burpees
Max Cal Row in time remaining
Rest 3:00
B. AMRAP 3:
12-9-6
Deadlifts
(275/185#)
Bar Facing Burpees
Max Cal Row in time remaining
Rest 3:00
C. AMRAP 3:
9-6-3
Deadlifts
(315/225#)
Bar Facing Burpees
Max Cal Row in time remaining
Rest 3:00
D. AMRAP 3:
7-5-3
Deadlifts
(365/255)
Bar Facing Burpees
Max Cal Row in time remaining
2017 OPEN ATHLETES
1. Conditioning
AMRAP 3:
21 Deadlifts (155/105#)
21 Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
18 Deadlifts (185/135#)
18
Over-the-Erg Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP 3:
15 Deadlifts (225/155#)
15 Over-the-Erg
Burpees
Max Cal Row in time remaining
Rest 3:00
AMRAP
3:
12 Deadlifts (275/185#)
12 Over-the-Erg Burpees
Max Cal Row in time remaining
2. Stamina Conditioning
EMOMx12:
Odd: 50
Double-unders
Even: 12 Kipping HSPU
2017 REGIONAL ATHLETES
1. Clean &
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
80%/1
85%/1
95%/1
Jerk
2.
Clean Pull
100%/3
(105%/2)3
3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/1)3
4. Gymnastics Conditioning
5 RFT:
6 Strict
C2B
6 C2B
6 Bar MU
Rest 1:00 between sets
5.
Conditioning
100 1-Arm DB Snatch (70/50#)
100
Wallballs (20/14#)
100 GHDSU
100 OHS (95/65#)
2017 OPEN ATHLETES
1. Clean &
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
80%/1
85%/1
95%/1
Jerk
2.
Clean Pull
100%/3
(105%/2)3
3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/1)3
4. Gymnastics Conditioning
5RFT:
5 T2B
5
C2B
5 Bar MU
Rest 1:00 between sets
5.
Conditioning
AMRAP 18:
80 Wallballs (20/14#)
60
Calorie Row
40 1-Arm DB Snatch (70/50#)
20 OHS (135/95#)
10
Ring MU
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1. Snatch
60%/2
70%/2
75%/2
80%/2
85%/1
90%/1
95%/1
2. Clean &
60%/2+1
70%/2+1
75%/2+1
80%/2+1
85%/1
90%1
95%/1
Jerk
3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1
4. Gymnastics Conditioning
8x3 Strict Deficit
HSPU
3x8 Kipping Deficit HSPU
5. Conditioning
Ascending Ladder for 8
Minutes:
3 Clean & Jerks (155/105#)
3 Over-the-Bar
Burpees
6/6, 9/9...
6. Conditioning
3RFT:
20
Calorie Row
20m Prowler (275/185#)
20m Handstand Walk
20
D-Ball Shoulders (100/80#)
2017 OPEN ATHLETES
1. Snatch
60%/2
70%/2
75%/2
80%/2
85%/1
90%/1
95%/1
2. Clean &
60%/2+1
70%/2+1
75%/2+1
80%/2+1
85%/1
90%1
95%/1
Jerk
3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1
4. Gymnastics Conditioning
5x12 Unbroken
Kipping HSPU
Rest as needed
5.
Conditioning
Ascending Ladder for 8 Minutes:
3 Clean
& Jerks (155/105#)
3 Over-the-Bar Burpees
6/6, 9/9...
2017 REGIONAL ATHLETES
1. Run Conditioning
10x2 Minutues on
TrueForm
Rest 1:00 between sets
2. Barbell Conditioning
3x10 Squat Clean
Thrusters (225/155#)
Rest 1:30 between sets
3.
Gymnastics Conditioning
5 Legless Rope Climbs
Rest 2:00
4 Legless Rope Climbs
Rest 1:30
3 Legless Rope
Climbs
Rest 1:00
2 Legless Rope Climbs
Rest :30
1
Legless Rope Climb
4. Conditioning
6RFT:
7
Burpee BJ (24/20")
14 T2B
21 Calorie Bike
Rest 1:00
after each round
2017 OPEN ATHLETES
1. Conditioning
7RFT:
9 CJ (135/95#)
15
T2B
21 Calorie Row
Rest 2:00 between rounds
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1. Snatch - heavy single, then 85% of HS; 90% of HS
2. Snatch Pull - (105%/2)4
3.
Front Squat - heavy single, then 85% of HS; 90% of HS
4. Gymnastics Conditioning
"5x7 Muscle ups
rest 1 minute between sets"
5. Conditioning
" 21-15-9:
Squat Snatch (115/80)
CTB Pull-Ups"
6.
Conditioning 2
EMOMx20:
Odd: 20/18 Calorie Bike
Even: 18 GHDSU
2017 OPEN ATHLETES
1. Snatch - heavy single, then 85% of HS; 90% of HS
2. Snatch Pull - (105%/2)4
3.
Front Squat - heavy single, then 85% of HS; 90% of HS
4. Gymnastics Conditioning
5x 60% of
your best unbroken Muscle up set, rest 2 minutes between sets
5. Conditioning
" 21-15-9:
Squat Snatch (95/65)
CTB Pull-Ups"
2017 REGIONAL ATHLETES
1. Run Conditioning
3 sets of: 5x200m, :20
Rest 1:00 between sets
2. Gymnastics
5x15 Strict HSPU
Rest 1:00 between
rest
Conditioning
sets
3. Barbell Conditioning
EMOMx8:
Mins 1-4: 4 Snatches (225/155#)
Mins 5-8: 7 Clean
& Jerks (225/155#)
4.
Conditioning
5RFT:
10 Power Cleans (135/95#)
10
Bar-Facing Burpees
Rest 10:00
4RFT:
6 Power Cleans
(185/135#)
6 Bar-Facing Burpees
Rest 10:00
3RFT:
4 Power
Cleans (225/155#)
4 Bar-Facing Burpees
2017 OPEN ATHLETES
1. Row Conditioning
3 sets of: 5x200m, :20
Rest 1:00 between sets
rest
2. Gymnastics
Conditioning
5x15 Kipping HSPU
Rest 1:00 between sets
3. Barbell Conditioning
EMOMx8:
Odd: 4 Snatches (155/105#)
Even: 7 Overhead Squats
(155/105#)
4. Conditioning
5RFT:
10
Power Cleans (135/95#)
10 Bar-Facing Burpees
2017 REGIONAL ATHLETES
1. Clean & Jerk
Heavy Single
85% of
Heavy Single
90% of Heavy Single
2. Clean Pull
(105%/2)4
3. Back Squat
Heavy Single
85% of Heavy Single
90% of Heavy Single
4. Gymnastics Conditioning
4RFT:
8 Strict
C2B
8 C2B
8 Bar Muscle-ups
Rest 1:00 between rounds
5.
Conditioning
For time:
21 Front Squats (185/135#)
18
Bench Press (185/135#)
9 Rope Climbs
18 Front Squats
15
Bench Press
6 Rope Climbs
15 Front Squats
12 Bench Press
3
Rope Climbs
5. Row Conditioning
50-40-30-20-10
Cals
Rest :50, :40, :30, :20
2017 OPEN ATHLETES
1. Clean & Jerk
Heavy Single
85% of
Heavy Single
90% of Heavy Single
2. Clean Pull
(105%/2)4
3. Back Squat
Heavy Single
85% of Heavy Single
90% of Heavy Single
4. Gymnastics Conditioning
4RFT:
5 Strict
C2B
5 C2B
5 Bar MU
Rest 1:00 between rounds
5.
Conditioning
30 Bench Press (135/95#)
20 Bench Press
(155/105#)
10 Bench Press (185/105#)
Rest 3:00
30 Front
Squat (135/95#)
20 Front Squat (155/105#)
10 Front Squat
(185/105#)
Rest 3:00
30 Deads (185/135#)
20 Deads
(225/155#)
10 Deads (275/185#)
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1. Snatch
Heavy Single
2. Clean & Jerk
Heavy Single
** A note on "Heavy Single" from our
FAQs: When the program calls for a heavy
single, it
should be a heavy single for the day. You should take single attempts up
to what is a heavy single attempt for the day & limit yourself to 2 or 3 attempts at the
heavier weights.
**
3. Front Squat
60%/2
70%/2
75%/2
80%x2
(85%x2)3
4. Gymnastics Conditioning
6x4 Strict Deficit
HSPU
3x10 Kipping Deficit HSPU
Rest 1:00 between all sets
5.
Conditioning
AMRAP 18:
30 Push Jerks (115/80#)
30
Box Jumps (24/20")
30 Cal Row
30 T2B
6. Conditioning
3 RFT:
6 1-Arm DB Squat
Snatch (100/70#)
6 DBall Shoulders (150/100#)
6 Deficit HSPU
(12/8")
2017 OPEN ATHLETES
1. Snatch
Heavy Single
2. Clean & Jerk
Heavy Single
3. Front Squat
60%/2
70%/2
75%/2
80%x2
(85%x2)3
4. Conditioning
AMRAP 18:
30 Push Jerks
30 BJ (24/20")
30 Cal Row
30 T2B
(115/80#)
5. Stamina Conditioning
EMOMx12
Odd: 10
HSPU + 10 Deadlifts (225/155#)
Even: 5 Muscle-ups + 5 OHS
(135/95#)
2017 REGIONAL ATHLETES
1. Run Conditioning
5x800m on TrueForm
Rest 3:00 between sets
2. Barbell Conditioning
4x8 Squat Clean
Thrusters (225/155#)
Rest 1:00 between sets
3. Gymnastics Conditioning
5 Legless Rope
Climbs
Rest 2:00
4 Legless Rope Climbs
Rest 1:30
3
Legless Rope Climbs
Rest 1:00
2 Legless Rope Climbs
Rest :30
1 Legless Rope Climb
4. Conditioning
5
Rounds:
1:00 Squat Cleans (135/95#)
1:00 Burpee DB Box Step-ups (50/35#)
1:00 Cal Bike
1:00 Rest
5. Burner
21-15-9:
C2B Pull-ups
Box Jump-Overs (30/24")
2017 OPEN ATHLETES
1. Conditioning
5 Rounds:
1:00 Squat
Cleans (135/95#)
1:00 Burpee DB Box Step-ups (50/35#)
1:00 Cal
Bike
1:00 Rest
2. Stamina Conditioning
EMOMx10: 6 TTB + 6 CJ
(135/95#)
ALL ATHLETES
Rest.
*THIS IS A SCHEDULED DELOAD WEEK
2017 REGIONAL ATHLETES
1. Power Snatch
60%/2
65%/2
70%/2
2. Snatch Pull
(80%/3)3
3. Back Squat
(65%/3)3
4. Gymnastics Conditioning
4x9
Muscle-ups
Rest 1:00 between sets
5. Conditioning
50 Cal Row
35 Thrusters (95/65#)
20 Bar MU
2017 OPEN ATHLETES
1. Power Snatch
60%/2
65%/2
70%/2
2. Snatch Pull
(80%/3)3
3. Back Squat
(65%/3)3
4. Gymnastics
Conditioning
4x9 Muscle-ups
Rest 1:00 between sets
5. Conditioning
"Jackie"
1,000m
Row
50 thrusters (45/35#)
30 Pull-ups
*THIS IS A SCHEDULED DELOAD WEEK
2017 REGIONAL ATHLETES
1. Run Conditioning
3 sets of: 6x200m, :20
Rest 1:00 between sets
2. Gymnastics
5x15 Strict HSPU
Rest 1:00 between
rest
Conditioning
sets
3. Barbell Conditioning
EMOMx9:
Min 1: 5 Snatches (225/155#)
Min 2: 5
Snatches (225/155#)
Min 3: Rest
Min 4: 5 Snatches
(225/155#)
Min 5: Rest
Min 6: 9 Clean and Jerks
(225/155#)
Min 7: 9 Clean and Jerks (225/155#)
Min 8: Rest
Min 9: 9 Clean and Jerks (225/155#)
4.
Conditioning
"Mr. Perfect"
10-8-6-4-2:
Parallette HSPU (head to the ground is RX)
2-4-6-8-10: Power
Clean (225/155#)
2017 OPEN ATHLETES
1. Row Conditioning
3 sets of: 6x200m, :20
Rest 1:00 between sets
rest
2. Gymnastics Conditioning
5x15 Kipping HSPU
Rest 1:00 between sets
3. Barbell
Conditioning:
EMOMx9:
Min 1: 5 Snatches
(165/115#)
Min 2: 5 Snatches at (165/115#)
Min 3: Rest
Min 4: 5 Snatches (165/115#)
Min 5: Rest
Min
6: 9 Clean and Jerks (165/115#)
Min 7: 9 Clean and Jerks (165/115#)
Min 8: Rest
Min 9: 9 Clean and Jerks (165/115#)
4.
Conditioning
"Diane"
21-15-9
Deadlift
(225/155#)
HSPU
*THIS IS A SCHEDULED DELOAD WEEK
2017 REGIONAL ATHLETES
1. Power Clean & Power Jerk
60%/2
65%/2
70%/2
2. Clean Pull
(80%/3)3
3. Front Squat
(65%/3)3
4. Gymnastics Conditioning
3RFT:
10
Strict C2B
10 C2B Pull-ups
10 Bar MU
Rest 1:00 between rounds
5. Conditioning
5 RFT:
10 Clean and Jerks
10 T2B
(155/105#)
2017 OPEN ATHLETES
1. Power Clean & Power Jerk
60%/2
65%/2
70%/2
2. Clean Pull
(80%/3)3
3. Front Squat
(65%/3)3
4. Gymnastics Conditioning
3RFT:
6 Strict
C2B
6 C2B
6 Bar MU
Rest 1:00 min between rounds
5. Conditioning
For time:
50 Clean &
Jerks* (135/95#)
*EMOM: Complete 6 T2B - starting with the T2B
ALL ATHLETES
Rest.
*THIS IS A SCHEDULED DELOAD WEEK
2017 REGIONAL ATHLETES
1. Snatch
60%/1
65%/1
70%/1
(75%/1)3
2. Clean & Jerk
65%/1
70%/1
(75%/1)3
3. Back Squat
(70%/3)3
4. Gymnastics Conditioning
4x6 Strict Deficit
HSPU
Rest 1:00 between sets
3x12 Kipping Deficit HSPU
Rest 1:00 between sets
5. Conditioning
AMRAP 14:
50 Wallballs (20/14#)
40 Calorie Row
30 DB Squat Cleans (50/35#)
20 C2B
Pull-ups
2017 OPEN ATHLETES
1. Snatch
60%/1
65%/1
70%/1
(75%/1)3
2. Clean & Jerk
65%/1
70%/1
(75%/1)3
3. Back Squat
(70%/3)3
4. Conditioning
AMRAP 14:
75 Wallballs (20/14#)
60 Calorie Row
45 1-Arm DB Snatch (50/35#)
30 C2B
Pull-ups
*THIS IS A SCHEDULED DELOAD WEEK
2017 REGIONAL ATHLETES
1. Run Conditioning
3x (4x2 min on, :30 rest)
Rest 3:00 between sets
2.
Barbell Conditioning
3x10 Squat Clean Thrusters (225/155#)
Rest :30 between sets
3. Gymnastics Conditioning
5 Legless Rope
Climbs
Rest 2:00
4 Legless Rope Climbs
Rest 1:30
3
Legless Rope Climbs
Rest 1:00
3 Legless Rope Climbs
Rest :30
2 Legless Rope Climbs
4. Conditioning
25 Cal Bike
25 Cal Row
5
Rounds of C2B "Cindy"
20 Cal Bike
20 Cal Row
4
Rounds of C2B "Cindy"
15 Cal Bike
15 Cal Row
3
Rounds of C2B "Cindy"
10 Cal Bike
10 Cal Row
2
Rounds of C2B "Cindy"
5 Cal Bike
5 Cal Row
1
Round of C2B "Cindy"
*C2B Cindy = 5 C2B Pull-ups, 10
Push-ups, 15 Squats
2017 OPEN ATHLETES
1. Conditioning
25 Cal Bike
25 Cal Row
5
Rounds of C2B "Cindy"
20 Cal Bike
20 Cal Row
4
Rounds of C2B "Cindy"
15 Cal Bike
15 Cal Row
3
Rounds of C2B "Cindy"
10 Cal Bike
10 Cal Row
2
Rounds of C2B "Cindy"
5 Cal Bike
5 Cal Row
1
Round of C2B "Cindy"
*C2B Cindy = 5 C2B Pull-ups, 10
2. Stamina
EMOMx10
10 Power Cleans
(155/105#)
Push-ups, 15 Squats
10 Kipping HSPU
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1.
Snatch
60%/2
70%/2
75%/1
80%/1
85%/1
90%/1
95%/1
(85%/1)2
2. Snatch Pull
(95%/2)4
3. Front Squat
60%/2
70%/2
75%/2
80%2
85%/2
90%/1
4. Gymnastics Conditioning
6 Rounds, NOT for time:
1:00 of easy Rowing
6 Ring Muscle-ups
5. Conditioning
42-30-18:
DB Thrusters (50/35#)
C2B Pull-ups
6. Midline
100
GHDSU
100 Hip Extensions
2017 OPEN ATHLETES
1.
Snatch
60%/2
70%/2
75%/1
80%/1
85%/1
90%/1
95%/1
(85%/1)2
2. Snatch Pull
(95%/2)4
3. Front Squat
60%/2
70%/2
75%/2
80%2
85%/2
90%/1
4. Gymnastics Conditioning
6 Rounds, NOT for time:
:45 of easy Rowing
4 Ring Muscle-ups
5. Conditioning
21-15-9:
DB Thrusters (50/35#)
C2B Pull-ups
Calorie Row
2017 REGIONAL ATHLETES
1. Run Conditioning
3 sets of: 7x200m, :20
Rest 1:00 between sets
rest
2. Gymnastics Conditioning
4x18 Strict
HSPU
Rest 1:00 between sets
3. Barbell
Conditioning
AMRAP 3:
3 Power Cleans
(225/155#)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP
3:
3 Power Cleans (245/175#)
3 Front Squats
3 Push
Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans (275/195#)
3
Front Squats
3 Push Jerks
4. Conditioning
4RFT:
15 Calorie Bike
15
Burpee Box Jump Overs (24/20")
*No touching the box
2017 OPEN ATHLETES
1. Row Conditioning
3 sets of: 7x200m, :20
Rest 1:00 between sets
rest
2. Gymnastics Conditioning
4x18 Kipping HSPU
Rest 1:00 between sets
3. Barbell
Conditioning
AMRAP 3:
3 Power Cleans
(135/95#)
3 Front Squats
3 Push Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans (175/125#)
3 Front Squats
3 Push
Jerks
Rest 3:00
AMRAP 3:
3 Power Cleans (205/145#)
3
Front Squats
3 Push Jerks
4. Stamina
Conditioning
4RFT:
21 OHS (95/65#)
12 Bar-Facing
Burpees
2017 REGIONAL & OPEN ATHLETES
1. Clean &
60%/2+1
70%/2+1
75%/1
80%/1
85%/1
90%/1
95%/1
(85%/1)2
2. Clean Pull
(95%/2)4
Jerk
3. Back Squat
60%/2
70%/2
75%/2
80%2
85%/2
90%/1
4. Gymnastics Conditioning
5RFT:
8 Strict
C2B
8 C2B
8 Bar MU
Rest 1:00 between rounds
5. Conditioning
75 Calorie Assault
Bike
200 DU
2K Row
200 DU
75 Calorie Assault Bike
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1. Snatch
1RM Test
2. Clean & Jerk
1RM Test
3. Gymnastics Conditioning
8x3 Strict Deficit
HSPU
3x8 Kipping Deficit HSPU
Rest 1:00 between all sets
4. Conditioning
For Time:
18 T2B
18
Over-the-Bar Burpees
18 Overhead Squats (135/95#)
15 T2B
15
Over-the-Bar Burpees
15 Overhead Squats (185/135#)
12 T2B
12
Over-the-Bar Burpees
12 Overhead Squats (205/145#)
9 T2B
9
Over-the-Bar Burpees
9 Overhead Squats (225/155#)
6 T2B
6
Over-the-Bar Burpees
6 Overhead Squats (245/165#)
5. Midline
3-4 Rounds, NOT For Time:
1:00 Bear Hug D-Ball Hold (150/100#)
:45 1-Arm Dumbbell Hold Overhead (100/70#) (:45 each arm)
:30 D-Ball Hold Below Knees
(150/100#)
:15 L-Sit
2017 OPEN ATHLETES
1. Snatch
1RM Test
2. Clean & Jerk
1RM Test
3. Conditioning
27-21-15-9
T2B
Overhead
Squats (135/95)
Over-the-Bar Burpees
4. Stamina Conditioning
EMOMx10:
6 Power
Cleans (135/95#) + 6 HSPU
2017 REGIONAL ATHLETES
1. Running Endurance
3x (3x3:00 on, :45
rest)
Rest 3:00 between sets
2. Barbell Conditioning
3x10 Squat Clean
Thrusters (225/155#)
Rest 1:30 between sets
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
7-6-5-4-3-2-1:
DB Hang
Squat Clean Thrusters (70/50#)
Ring MU
5. Burner Conditioning
5RFT:
5 Box Jumps (40/30")
50' Plate Push or Prowler Push - you choose the
weight
2017 OPEN ATHLETES
1. Conditioning
AMRAP 20:
Teams of 3 - Athlete completes full round before switching
12/9 Calorie Row
9
Box Jump-Overs (24/20")
6 DB Hang Squat Cleans (50/35#)"
2. Stamina Conditioning
EMOMx12:
Odd: 15
Power Snatch (75/55#)
Even: 20 WallBalls (20/14#)
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1. Power Snatch
60%/2
65%/2
70%/2
2. Snatch Pull
(80%/3)3
3. Back Squat
(65%/3)3
4. Gymnastics Conditioning
5 Rounds:
1:00 of easy Rowing
7 Muscle-ups
5. Conditioning
AMRAP 4:
30 DU
15 Power
Snatch (75/55#)
Rest 4:00
AMRAP 4:
30 DU
9 Power Snatch
(135/95#)
Rest 4:00
AMRAP 4:
30 DU
3 Power Snatch
(185/135#)
6. Burner
3 RFT:
15 Cal Bike
9 D-Ball
Shoulders (150/100#)
2017 OPEN ATHLETES
1. Power Snatch
60%/2
65%/2
70%/2
2. Snatch Pull
(80%/3)3
3. Back Squat
(65%/3)3
4. Gymnastics Conditioning
5 Rounds:
:45
easy Rowing
5 Ring Muscle-ups
5. Conditioning
AMRAP 4:
30 DU
15 Power
Snatch (75/55#)
Rest 4:00
AMRAP 4:
30 DU
12 Power Snatch
(95/65#)
Rest 4:00
AMRAP 4:
30 DU
9 Power Snatch
(115/85#)
2017 REGIONALS ATHLETES
1. Run Conditioning
3 sets of: (4x300m, :20
Rest 1:00 between sets
rest)
2. Gymnastics Conditioning
6x12 Strict
HSPU
1:00 easy Ski Erg between sets
3. Barbell Conditioning
EMOMx10:
Odd: 3 Snatches (225/155)
Even: 6 Clean & Jerks (225/155)
4.
Conditioning
3 Rounds:
27 Calorie Row
21 Hang
Power Cleans (135/95)
18 Kipping HSPU
15 Over-the-Bar
Burpees
5. Bike Conditioning
3 sets of: 4:00 Assault Bike
Rest 1:00 between each set
2017 OPEN ATHLETES
1. Conditioning
3 Rounds:
24 Cal Row
21
Hang Power Cleans (115/80)
18 Step-Back Lunges (115/80)
15
Over-the-Bar Burpees
2. Gymnastics Conditioning
6x12 Kipping HSPU
1:00 Easy Ski erg between sets
3. Rowing Conditioning
3 sets of: (4x300m, :20 rest)
Rest 1:00 between sets
2017 REGIONAL ATHLETES
1. Power Clean & Power Jerk
60%/2
65%/2
70%/2
2. Clean Pull
(80%/3)3
3. Front Squat
(65%/3)3
4. Gymnastics Conditioning
4RFT:
10 Strict
C2B
10 C2B
10 Bar MU
Rest 1:00 between rounds
5. Conditioning
6RFT:
10 Deadlifts (225/155#)
10 Wallballs (30/20#)
10 T2B
10 Box Jump-Overs (24/20")
2017 OPEN ATHLETES
1. Power Clean & Power Jerk
60%/2
65%/2
70%/2
2. Clean Pull
(80%/3)3
3. Front Squat
(65%/3)3
4. Conditioning
EMOMx 16:
Minute 1: 7
Deadlifts (185/135) + 7 Box Jumps (24/20")
Minute 2: 15/12
Calorie Bike
Minute 3: 7 Wallballs (20/14#) + 7 C2B
Pull-ups
Minute 4: 15/12 Calorie Row
ALL ATHLETES
Rest.
2017 REGIONALS ATHLETES
1. "Open 17.1"
For time:
10
Dumbbell Snatches (50/35#)
15 Burpee Box Jump-Overs (24/20")
20
Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15
Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box
Jump-Overs
Time Cap: 20 Minutes
2. Power Clean & Power
60%/2
65%/2
70%/2
Jerk
3. Clean Pull
(80%/3)3
4. Front Squat
(65%/3)3
5. Midline
3RFT
20 Weighted Sit-ups
20
Weighted Hip Extensions
2017 OPEN ATHLETES
1. "Open 17.1"
For time:
10
Dumbbell Snatches (50/35#)
15 Burpee Box Jump-Overs (24/20")
20
Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15
Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box
Jump-Overs
Time Cap: 20 Minutes
2017 REGIONAL ATHLETES
1. Running Endurance
Run 1600m
Rest 5:00
Run 1200m
Rest 3:00
Run 800m
Rest 2:00
Run 400m
Rest 1:00
Run 200m
2. Barbell Conditioning
4x8 Squat Clean
Thrusters (225/155#)
Rest 1:00 between sets
3. Gymnastics Conditioning
5 Legless Rope
Climbs
Rest 2:00
5 Legless Rope Climbs
Rest 1:30
4
Legless Rope Climbs
Rest 1:00
3 Legless Rope Climbs
Rest :30 rest
2 Legless Rope Climbs
4. Conditioning
“Cement Mixer”
Every 3:00 for 7 Rounds:
400m Run
12 Toes-to-Bar
5. Conditioning
2 RFT:
10 Thrusters (155/105#)
25 C2B Pull-ups
2017 OPEN ATHLETES
1. Conditioning
“Cement Mixer”
Every 3:00 for 7 Rounds:
400m Run
12 Toes-to-Bar
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1. Snatch
60%/2
65%/2
70%/2
(75%/2)2
2. Snatch Pull
(80%/4)4
3. Back Squat
(75%/3)3
4. Gymnastics Conditioning
4 Rounds, NOT for time:
1:30 of Easy Rowing
9 Muscle-ups
5. Conditioning
5RFT:
15 OHS (115/85#)
12 C2B
Directly into:
5RFT:
15 Calorie Row
12 Ring Dips
6. Midline
3 Rounds, NOT for time:
1:00 DB Hold (150/100#)
:20 L-Sit
2017 OPEN ATHLETES
1. Conditioning
"Open 17.1"
2017 REGIONAL ATHLETES
1. Run Conditioning
3 sets of: (4x300m, :20
rest)
Rest 1:00 rest between sets
2. Gymnastics
5x15 Strict HSPU
1:00 Easy Ski Erg
Conditioning
between sets
3. Barbell Conditioning
EMOMx8:
Odd: 4 Snatches (225/155#)
Even: 7 Clean & Jerks (225/155#)
4. Conditioning
EMOMx20:
Odd: 20/16 Cal
Even: 18 GHDSU
Bike
5. Rowing
Row 50-40-30-20-10-20-30-40-50 cals
Rest
:50-:40-:30-:20-:10-:20-:30:40 between sets
2017 OPEN ATHLETES
ACTIVE RECOVERY DAY
1. Strength
A. 3x8 Strict Press @ 60% of 1 RM
B. 3x3 Pausing Front Squat @ 60% or
1RM"
2. Conditioning
EMOMx8:
Odd: 15/12
Cal Bike
Even: 30 Sit-ups
2017 REGIONAL ATHLETES
1. Clean & Jerk
60%/2
65%/2
70%/2
(75%/2)2
2. Clean Pull
(80%/4)4
3. Front Squat
(75%/3)3
4. Gymnastics Conditioning
3 RFT:
12
Strict C2B
12 C2B
12 Bar MU
Rest 1:00 between rounds
5. Conditioning
AMRAP 6:
42
Double-unders
30 Wallballs (20/14#)
18 T2B
Rest 5 mins
AMRAP 6:
21 Double-unders
15 Wallballs (20/14#)
9 T2B
2017 OPEN ATHLETES
1. Clean & Jerk
60%/2
65%/2
70%/2
(75%/2)2
2. Clean Pull
(80%/4)4
3. Front Squat
(75%/3)3
4. Conditioning
AMRAP 6:
42
Double-unders
30 Wallballs (20/14#)
18 T2B
Rest 5 mins
AMRAP 6:
21 Double-unders
15 Wallballs (20/14#)
9 T2B
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1. Conditioning
"17.2"
AMRAP 12:
2 rounds of:
50' DB Walking Lunge (50s/35s)
16 T2B
8 DB Power Cleans (50s/35s)
Then 2 rounds of:
50' DB Walking Lunge
16 Bar MU
8 DB Power Cleans
2. Power Snatch
60%/2
65%/2
(70%/2)2
3. Power Clean
60%/2
65%/2
(70%/2)2
4. Back Squat
(70%/2)3
5. Gymnastics Conditioning
6x4 Strict Deficit HSPU
3x10 Kipping Deficit HSPU
Rest 1:00 between all sets
6. Midline
5x 1:00 D-Ball hold (150/100#)
Rest as needed between sets
2017 OPEN ATHLETES
1. Conditioning
"17.2"
AMRAP 12:
2 rounds of:
50' DB Walking Lunge (50s/35s)
16 T2B
8 DB Power Cleans (50s/35s)
Then 2 rounds of:
50' DB Walking Lunge
16 Bar MU
8 DB Power Cleans
2017 REGIONAL ATHLETES
1. Running
1600m; Rest 5:00
1200m; Rest 3:00
800m; Rest 2:00
400m; Rest 1:00
200m
2. Barbell Conditioning
5x6 Squat Clean
Thrusters (225/155#)
Rest :30 between sets
3. Gymnastics Conditioning
5 Legless Rope
Climbs
Rest 2:00
5 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
"Zeus"
3RFT:
30
Wallballs (20/14#)
30 SDLHP (75/55#)
30 Box Jumps (20")
30
Push Press (75/55#)
30 Cal Row
30 Push-ups
10 Body Weight
Back Squat
5. Burner Conditioning
4 Rounds:
10 Cal Bike
12 Burpee Box Jumps
15m Heavy Prowler (you choose the
Rest 1:30 between rounds
weight)
2017 OPEN ATHLETES
1. Power Snatch
55%/2
60%/2
(65%/3)3
2. Power Clean
55%/2
60%/2
(65%/3)3
3. Back Squat
(65%/3)3
4. Conditioning
EMOMx15
Min 1: 15
Wallballs (20/14#)
Min 2: 15 KB Swings (53/35#)
Min 3: 15 Box Jumps (24/20")
Min 4: 15 Push Press (95/65#)
Min 5: 15
Calorie Row
XALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1. Snatch
60%/2
65%/2
70%/2
75%/2
(80%/2)2
2. Snatch Pull
(85%/4)4
3. Back Squat
(80%/3)3
4. Gymnastics Conditioning
4x9
Muscle-ups
1:00 of easy rowing between sets
5. Conditioning
3RFT:
3 Power Snatches
(135/95)
5 OHS (135/95)
7 Ring Muscle-ups
Rest 3:00
3RFT:
9 Power Cleans (135/95)
12 Front Squats
(135/95)
15 C2B Pull-ups
6. Midline
3 Super Sets of:
20 Meb Ball GHDSU (20/14#)
20 Snatch Grip Weighted Hip Extensions
2017 OPEN ATHLETES
1. Conditioning
"Open 17.2"
2017 REGIONALS ATHLETES
1. Run Conditioning
3 sets of: (4x300m, :20
1 minute rest between sets
rest)
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
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
ALL ATHLETES
Rest.
2017 REGIONALS ATHLETES
1. Conditioning
"Open 17.3"
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 17.3"
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.
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
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1. Power Snatch
60%/2
65%/2
(70%/2)3
75%/2
2.
Snatch Pull
(90%/4)4
3. Back
(80%/4)3
Squat
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:
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#)
700 cal/hr)
6. Midline
3RFT:
10 Strict T2B
20
Snatch Grip Weighted Hip Extensions - You choose the weight
2017 OPEN ATHLETES
1. Conditioning
Open 17.3
2017 REGIONAL ATHLETES
1. Run Conditioning
3 sets of: 4x1:00 on True
Form, :20 rest
Rest 1 minute rest between sets
2. Gymnastics Conditioning
21 Strict
HSPU
Rest 1:00
18 Strict HSPU
Rest :45
15 Strict
HSPU
Rest :30
12 Strict HSPU
Rest :15 rest
9 Strict
HSPU
3. Barbell Conditioning
For
Time:
10 Thrusters (155/105#)
Change weights
8 Thrusters (185/135#)
Change weights
6 Thrusters (205/145#)
Change
weights
4 Thrusters (225/155#)
Change weights
2 Thrusters
(245/165#)
4. Conditioning
3RFT:
3 Legless Rope
Climbs
6 Push Jerks (225/155#)
12 Deadlifts (225/155#)
24
GHD Sit-ups
48 Wallballs (20/14#)
5. Bike Conditioning
30 Calories
Rest :30
20 Calories
Rest :20
10 Calories
Rest :10
20
Calories
:20 rest
30 Calories
2017 OPEN ATHLETES
1. Conditioning
5 Rounds, NOT for time
21
Calorie Bike (15 Assault)
15 Wallballs (20/14)
9 Deadlifts
(185/135)
2017 REGIONAL ATHLETES
1. Power Clean & Jerk
60%/2; 65%/2;
(70%/2)3
2. Clean Pull
(90%/4)4
3. Front
(80%/4)3
Squat
4. Gymnastics Conditioning
3 Sets* of:
5
Strict C2B
5 Kipping Pull-ups
5 Bar MU
Rest as needed
between sets
*The goal is to complete the entire giant-set without coming off the bar
5. Conditioning
For Time:
5RFT:
10
C2B
10 Ring Dips
10 Power Cleans (115/85#)
400m Run
6. Midline
EMOMx10:
Odd: :15 L-Sit
Even: 1 min D-ball Hold (150/100#)
2017 OPEN ATHLETES
1. Power Clean & Jerk
60%/2; 65%/2;
(70%/2)3
2. Clean Pull
(90%/4)4
3. Front
(80%/4)3
Squat
4. Conditioning
AMRAP 5:
2 Rounds:
5
Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
Rest 5:00
AMRAP 5:
2 Rounds:
5
Strict Pull-ups
10 HSPU
15 Sit-ups
100 Double-unders
Max Cal Row in time remaining
ALL ATHLETES
Rest.
2017 REGIONALS ATHLETES
1. Conditioning
"Open 17.4"
AMRAP
13:
55 Deadlifts (225/155#)
55 Wallballs (20/14#)
55
Calorie Row
55 Handstand Push-ups
2. Snatch
60%/3
65%/3
(70%/3)2
3. Clean & Jerk
60%/3
65%/3
(70%/3)2
4.
Back Squat
(75%/4)3
2017 OPEN ATHLETES
1. Conditioning
"Open 17.4"
AMRAP
13:
55 Deadlifts (225/155#)
55 Wallballs (20/14#)
55
Calorie Row
55 Handstand Push-ups
2017 REGIONAL ATHLETES
1. Running Endurance
2 Rounds:
4:00 on/2:00 off
3:00 on/1:30 off
2:00 on/1:00 off
1:00 on/ :30 off
2. Barbell Conditioning
EMOMx6:
3 Power
Cleans + 3 Front Squats + 3 Push Jerks (225/155#)
3. Gymnastics Conditioning:
6
Legless Rope Climbs
Rest 2:00
5 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
45 Calorie Bike
15
Muscle-ups
50' Yoke Carry (600/400#)*
30 Calorie Bike
10
Muscle-ups
50' Yoke Carry (600/400#)*
15 Calorie Bike
5
Muscle-ups
50' Yoke Carry (600/400#)*
*Load includes the
weight of the yoke
2017 OPEN ATHLETES
1. Conditioning
2,000m Easy Row, directly into...
1 Mile Easy Run, directly into...
EMOMx5:
10/8 Calorie Row + 3 Kipping HSPU
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1. Snatch
60%/2
65%/2
70%/2
75%/2
80%/2
2. Snatch Pull
(95%/4)4
3. Back Squat
(80%/4)3
4. Gymnastics Conditioning
3 Sets:
In a
2:00 window, complete:
1:25 of "Paced" Ski Erg*
Max Muscle-ups in remaining 35 seconds
*Pace for men
= 1100 cal/hr; Pace for women = 750 cal/hr
5.
Conditioning
AMRAP 13:
15 Deadlifts (135/95#)
12
Hang Power Cleans
9 Front Squats
6 Push Jerks
3
Thrusters
6. Midline
NOT For
Time:
75 GHDSU
75 Hip Extensions
50 GHDSU
50 Hip Extensions
2017 OPEN ATHLETES
1. Conditioning
"Open 17.4"
AMRAP
13:
55 Deadlifts (225/155#)
55 Wallballs (20/14#)
55
Calorie Row
55 Handstand Push-ups
2017 REGIONAL ATHLETES
1. Run Conditioning
3 Sets:
5x 1:00 on TF,
:20 rest
Rest 1:00 between sets
2. Gymnastics Conditioning
21 Strict
HSPU
Rest 1:00
18 Strict HSPU
Rest :45
15 Strict
HSPU
Rest :30
12 Strict HSPU
Rest :15 rest
12 Strict
HSPU
3. Conditioning
25-20-15-10-5 of:
Hang Power Snatches (95/65)
50-40-30-20-10: GHD
Sit-ups
100-80-60-40-20 of: Double-unders
4. Rowing Conditioning
9x 1:40 on, :20
off*
Rest 2:00 after round 5
*This i s a preset WOD on the
List" then "v1:40/20r...9."
C2 Rower. Choose "Select Workout" then "Custom
2017 OPEN ATHLETES
1. Conditioning
25-20-15-10-5 of: Hang Power
Snatches (75/55#)
50-40-30-20-10: Sit-ups
100-80-60-40-20:
Double-unders
2. Stamina Conditioning
EMOMx6:
8
DB Thrusters (50s/35s)
2017 REGIONAL ATHLETES
1. Clean & Jerk
60%/2
65%/2
70%/2
75%/2
80%/2
2. Clean Pull
(95%/4)4
3. Front Squat
(80%/4)3
4. Gymnastics Conditioning
3 Sets*:
6
Strict C2B
6 Kipping Pull-ups
6 Bar MU
Rest as needed
between sets
*The goal is to complete the entire giant-set without coming off the bar
5.
Conditioning
3 RFT:
21/15 Cal Bike
15 TTB
9
Burpees
6. Bike Conditioning
3x 4:00 for average wattage
Rest 1:00 between sets
7. Midline
2:00 D-Ball Bear Hug (150/100#)
:45 L-Sit
1:30 D-Ball Bear Hug (150/100#)
:30
L-Sit
1:00 D-Ball Bear Hug (150/100#)
:15 L-Sit
2017 OPEN ATHLETES
1. Clean & Jerk
60%/2
65%/2
70%/2
75%/2
80%/2
2. Clean Pull
(95%/4)4
3. Front Squat
(80%/4)3
4. Conditioning
3 RFT:
21/15 Cal Bike
15
Pull-ups
9 Burpees
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1. Conditioning
"Open 17.5"
10
RFT:
9 Thrusters (95/65#)
35 Double-unders
2. Snatch
60%/3
65%/3
70%/3
(75%/3)3
3. Clean & Jerk
60%/3
65%/3
70%/3
(75%/3)3
4. Back Squat
(80%/4)3
5. Gymnastics Conditioning
6 Strict Deficit HSPU
1:00 rest
5 Strict Deficit HSPU
:45 rest
4 Strict
Deficit HSPU
:30 rest
3 Strict Deficit HSPU
:15 rest
3
Strict Deficit HSPU
2017 OPEN ATHLETES
1. Conditioning
"Open 17.5"
10
RFT:
9 Thrusters (95/65#)
35 Double-unders
2017 REGIONALS ATHLETES
1. Run Conditioning
6-6-5-4-3-2 minutes on
Half the rest between sets
TrueForm
2. Barbell Conditioning
EMOMx 8:
3 Power
Cleans + 3 Front Squats + 3 Push Jerks (225/155#)
3. Gymnastics Conditioning
5 Legless Rope
Climbs
2:00 rest
4 Legless Rope Climbs
1:30 rest
3
Legless Rope Climbs
1:00 rest
2 Legless Rope Climbs
:30
rest
2 Legless Rope Climbs
4. Conditioning
For time:
30 Clean and Jerks (135/95#)
20 Muscle-ups
20 Snatches (135/95#)
10
Muscle-ups
2017 OPEN ATHLETES
1. Conditioning
Teams of 3
AMRAP 20:
15
Calorie Row
12 Power Snatches (75/55#)
9 TTB
*1 Athlete
completes a full round before switching
2.
Active Recovery
10:00 of easy Bike or Row
ALL ATHLETES
Rest
Note for Regionals Competitors: This week is going to be a deload week. We're going to start
working toward peaking for competition, so this week is all about getting your body and mind
right for the training that's coming up.
2017 Regionals Athletes
Rest
2017 Open Athletes
"17.5"
10 rounds:
9 thrusters (95/65)
35
double-unders
2017 REGIONAL ATHLETES
Note for Regionals Competitors: This week
is going to be a deload week. We're going to
start working toward peaking for competition, so this week is all about getting your body
and mind right for the training that's coming up.
1. Conditioning
EMOMx21:
Min 1: 150m Run
on TrueForm
Min 2: 10 Power Snatches (135/95#)
Min 3: 10
Strict Deficit HSPU (4" Deficit)
2. Conditioning
For time:
Buy-in: 50/35 Calorie Row
5 Rounds:
10 Burpees
10 TTB
Buy-out: 50/35
Calorie Row
2018 OPEN ATHLETES
Rest
2017 REGIONAL ATHLETES
Note for Regionals Competitors: This is a
deload week. We're going to start working
toward peaking for
competition, so this week is all about getting your body and mind right
for the training that's coming up.
1. Power Snatch
(65%/2)3
2.
Snatch Pull
(75%/3)3
3. Overhead Squat
(65%/3)3
4. Gymnastics Conditioning
3 Sets* of:
7
Strict C2B
7 Kipping Pull-ups
7 Bar MU
Rest as needed
between sets
*The goal is to complete the entire giant-set without coming off the bar
5.
Conditioning
Teams of 3:
AMRAP 25:
50 Cal Bike
50
Power Cleans (185/135#)
50 Cal Bike
50 Power Cleans
(205/145#)
50 Cal Bike
50 Power Cleans (225/155#)
50 Cal Bike
Max Power Cleans (245/165#)
2018 OPEN ATHLETES
1. Power Snatch
(65%/2)3
2.
Snatch Pull
(75%/3)3
3. Overhead Squat
(65%/3)3
4. Conditioning
Teams of 3:
AMRAP 25:
100
Cal Bike
50 Power Cleans (135/95#)
100 Cal Bike
50 Power
Cleans (155/105#)
100 Cal Bike
50 Power Cleans (185/135#)
100
Cal Bike
Max Power Cleans (205/145#)
ALL ATHLETES
Rest
Note on Regional Training: Congrats to all CompTrain athletes that qualified for the 2017
Regionals. Every year the qualifying process becomes more elite, and you should be proud of
the work you have put in this year. Between now and the end of May, Regional Programming
will continue prepare athletes with the same targeted approach aimed at the preparing for the
demands the 3-Day Regional event. Once the events are announced, usually 7-10 days before
the first Regional, we will target our programming to specifically maximize our performance in
those events. Each Regional week will have its own individual peak and taper. I will be traveling
to the East, Central and West Regional. If you see me there please introduce yourself. Hope to
see you all rep'n CompTrain shirts on the floor. Go get it.
2017 REGIONALS ATHLETES
1. Power Clean
(65%/2)3
2.
Clean Pull
(75%/3)3
3. Back
(65%/2)3
Squat
4. Gymnastics Conditioning
6 Strict Deficit HSPU
1:00 rest
5 Strict Deficit HSPU
:45 rest
4 Strict
Deficit HSPU
:30 rest
4 Strict Deficit HSPU
:15 rest
3
Strict Deficit HSPU
5. Conditioning
3 RFT:
15 Burpee Box Jump Overs (24/20")
12 Power Cleans (185/135#)
9 Ring Muscle-ups
2018 OPEN ATHLETES
1. Power Clean
(65%/2)3
2.
Clean Pull
(75%/3)3
3. Back
(65%/2)3
Squat
4. Conditioning
3 RFT:
15 Burpee Box
Jump Overs, 24/20
12 Power Cleans, 185/135
9 Ring Muscle ups
2017 REGIONALS ATHLETES
1. Run Conditioning
7-6-5-4-3-2-1 min on TrueForm
Half the rest between sets
2. Barbell Conditioning
EMOMx 10:
3 Power
Cleans + 3 Front Squats + 3 Push Jerks (225/155#)
3. Gymnastics Conditioning
5 Legless Rope
Climbs
2:00 rest
4 Legless Rope Climbs
1:30 rest
3
Legless Rope Climbs
1 min rest
3 Legless Rope Climbs
:30
rest
2 Legless Rope Climbs
4. Conditioning
For time:
200m Sandbag
Run (70/50#)
15 Overhead Squats (185/135)
200m Sandbag Run (70/50#)
30 GHDSU
200m Sandbag Run (70/50#)
45 Deadlifts (185/135)
200m Sandbag Run (70/50#)
60 Wall Balls (20/14#)
2018 OPEN ATHLETES
1. Conditioning
Teams of 3:
100 Calorie Row
75 Burpees over Bar
50 Squat Cleans (135/95)
100 Toes
to Bar
50 Squat Cleans (135/95)
75 Burpees over Bar
100
Calorie Row
2017 REGIONAL ATHLETES
1. Power Snatch + OHS
60%/2+2
65%/2+2
70%/2+2
(75%/2+2)2
2. Snatch Pull
80%/5
(85%/5)3
3. Back Squat
60%/5
65%/5
(70%/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
4 Rounds:
5 Strict C2B Pull-ups
10 Ring Dips
15 Front Squats (135/95#)
20 Jerks
(135/95#)
25 Calorie Row
6. Midline
3
Supersets:
25 Medball GHDSU (20/30#)
1 Min D-Ball Bear Hug
Hold (150/100#)
2017 OPEN ATHLETES
1. Power Snatch + OHS
60%/2+2
65%/2+2
70%/2+2
(75%/2+2)2
2. Snatch Pull
80%/5
(85%/5)3
3. Back Squat
60%/5
65%/5
(70%/5)3
4. Conditioning
4 Rounds:
Min 1: 1
Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: Max
Clean and Jerks (135/95#)
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
2017 REGIONAL ATHLETES
1. Power Clean + Front Squat
60%/2+2
65%/2+2
70%/2+2
(75%/2+2)2
2. Clean Pull
80%/5
(85%/5)3
3. Back Squat
60%/4
65%/4
70%/4
(75%/4)2
4. Gymnastics Conditioning
4 Sets*:
3
Weighted C2B
3 Kipping C2B
3 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 3
reps without coming off bar.
5. Conditioning
For time:
100 Wallballs
75
GHDSU
50 Calorie Row
25 Power Snatch (135/95)
6. Bike Conditioning
3x4:00 on; 1:00 off
2018 OPEN ATHLETES
1. Power Clean + Front Squat
60%/2+2
65%/2+2
70%/2+2
(75%/2+2)2
2. Clean Pull
80%/5
(85%/5)3
3. Back Squat
60%/4
65%/4
70%/4
(75%/4)2
4. Conditioning
100 Wallballs (20/14#)
75
GHDSU
50 Calorie Row
25 Power Snatch (135/95)
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1. Snatch
60%/3
65%/3
(70%/3)2
(75%/3)2
2. Clean & Jerk
60%/2+1
(70%/2+1)3
(75%/2+1)2
3. Front Squat
60%/5
65%/5
(70%/5)3
4. Gymnastics Conditioning
6 Strict Deficit HSPU
1:00 rest
5 Strict Deficit HSPU
:45 rest
5 Strict
Deficit HSPU
:30 rest
4 Strict Deficit HSPU
:15 rest
3
Strict Deficit HSPU
5. Conditioning
3 RFT:
10 Deadlifts (315/225)
10 Burpee Box Jump Overs (24/20")
10 Hang Power
Cleans (185/135)
10 Strict HSPU
6. Conditioining
3RFT:
20 Cal bike
10
D-Ball Shoulders (150/100)
2018 OPEN ATHLETES
1. Snatch
60%/3
65%/3
(70%/3)2
(75%/3)2
2. Clean & Jerk
60%/2+1
(70%/2+1)3
(75%/2+1)2
3. Front Squat
60%/5
65%/5
(70%/5)3
4. Conditioning
"DT"
5RFT:
12
Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
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
125 Pull-Ups
Run (50/35)
400m Sandbag Run (50/35)
100
Calorie Bike
400m Sandbag Run (50/35)
75 Front Squats
(155/105)
400m Sandbag Run
ALL ATHLETES
Rest
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
Deadlift (225/155)
(20/14#)
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
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
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)
ALL ATHLETES
Rest
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
2017 REGIONAL ATHLETES
1. Row Conditioning
100-80-60-40-20 Calorie
Row
Half the rest time between sets
2. Barbell Conditioning
EMOMx7:
3 Power
Cleans + 3 Front Squats + 3 Push Jerks (245/165)
3. Gymnastics Conditioning
5 Legless Rope
Climbs
Rest 2:00
5 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:
30 Burpees over
Barbell
400m Run on TrueForm
15 Power Snatch (135/95)
800m Run on TrueForm
15 Power Snatch (135/95)
400m Run on TrueForm
30 Burpees over Barbell
2018 OPEN ATHLETES
1. Barbell Conditioning
EMOMx7:
3 Power
Cleans + 3 Front Squats + 3 Push Jerks (225/155)
2. Conditioning
For time:
30 Burpees over
Barbell
30 Calorie Row
15 Power Snatch (135/95)
60 Calorie
Row
15 Power Snatch (135/95)
30 Calorie Row
30 Burpees over
Barbell
3. Stamina Conditioning
EMOMx10:
Odd: 5 Bar MU
Even: 10 HSPU
ALL ATHLETES
Rest
2017 REGIONAL ATHLETES
1. Power Snatch + OHS
Work to a heavy single
2. Snatch Pull
for the day
(90%/5)3
(95%/5)2
3. Back Squat
(80%/5)5
4. Gymnastics Conditioning
5 RFT:
25 Cal Ski Erg
7 Muscle-ups
5. Conditioning
3 RFT:
400m TrueForm
Run
10 Clean and Jerks (155/105)
20 C2B Pull-ups
6.
Midline
3 Rounds, NOT for time:
25 GHDSU medball sit-ups (20/14#)
15 Deadlifts (275/185)
2017 OPEN ATHLETES
1. Power Snatch + OHS
Work to a heavy single
for the day
2. Snatch Pull
(90%/5)3
(95%/5)2
3. Back Squat
(80%/5)5
4. Conditioning
2 RFT:
400m Run
26 Hand
Release Push-ups
400m Run
26 KBS (53/35#)
400m Run
26
GHDSU
400m Run
26 Deadlifts (155/105)
400m Run
26
Wallballs (20/14#)
400m Run
26 Box Jumps (24/20")
5. Stamina Conditioning
EMOMx10:
Odd: 15
OHS (95/65)
Even: 5 C2B Pull-ups + 5 Pull-ups + 5 TTB
2017 REGIONAL ATHLETES
1. Run Conditioning
3 Sets:
5x 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
15 Strict HSPU
3. Barbell Conditioning
10 Clean & Jerks
(185/135)
change weights
8 Clean & Jerks (205/145)
change
weights
6 Clean & Jerks (225/155)
change weights
4
Clean & Jerks (245/175)
change weights
2 Clean &
Jerks (275/185)
4. Rowing Conditioning
AMRAP 4:
18 OHS
(135/95)
18 Bar-Facing Burpees
Max Cal Row
Rest 4:00
AMRAP
4:
15 OHS (185/135)
15 Bar-Facing Burpees
Max Cal Row
Rest 4:00
AMRAP 4:
12 OHS (225/155)
12 Bar Facing-Burpees
Max Cal Row
5. Bike Conditioning
5x1 Mile
Rest 1:00
between sets
2018 OPEN ATHLETES
1. Conditioning
AMRAP 4:
30 Power
Snatches (95/65)
30 OHS (95/65)
Max bar-facing burpees in
remaining time
Rest 4:00
AMRAP 4:
20 Power Snatches (115/85)
20 OHS (115/85)
Max bar-facing burpees in remaining
time
Rest 4:00
AMRAP 4:
10 Power Snatches (135/95)
10
OHS (135/95)
Max bar-facing burpees in remaining time
2. Stamina Conditioning
EMOMx20:
Odd: 15
Calorie Row
Even: 10 Kipping HSPU
2017 REGIONAL ATHLETES
1. Power Clean + Front Squat
Work to a heavy
single for the day
2. Clean Pull
(90%/5)3
(95%/5)2
3. Back Squat
(85%/3)5
4. Gymnastics Conditioning
5 Sets*:
5
Weighted C2B
5 Kipping C2B
5 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 5
reps without coming off bar.
5. Conditioning
With a running clock, storm through all 5 for time*:
21-15-9: Deadlift (225/155), HSPU
21-15-9: Thruster (95/65), Pull-ups
21-15-9: Power Clean
(135/95), Ring Dips
150 Wallballs (20/14)
30 Snatches (135/95#)
*Set up 3 bars before starting
6.
Bike Conditioning
EMOMx10:
10 Cals
7. Midline
3 RFT:
21 Medball GHDSU (30/20)
7 RDL @ 65% of 1RM Back Squat
2018 OPEN ATHLETES
1. Power Clean + Front Squat
Work to a heavy
single for the day
2. Clean Pull
(90%/5)3
(95%/5)2
3. Back Squat
(85%/3)5
4. Conditioning
For time:
30 Deadlifts (225/155)
30 HSPU
30 Thrusters (95/65)
30 Pull-ups
30
Power Cleans (135/95)
30 Ring Dips
60 Wall Balls (20/14#)
15
Power Snatches (135/95)
ALL ATHLETES
Rest
2017 REGIONAL ATHLETES
1. Snatch
60%/3
65%/3
70%/3
75%/3
80%/2
(85%/1)3
2. Clean &
60%/2+1
70%/2+1
75%/2+1
80%/2
(85%/1)3
Jerk
3. Front Squat
(80%/5)5
4. Gymnastics Conditioning
6 Strict Deficit HSPU
Rest 1:00
6 Strict Deficit HSPU
Rest :45
5 Strict
Deficit HSPU
Rest :30 rest
4 Strict Deficit HSPU
Rest :15
4
Strict Deficit HSPU
5. Conditioning
21-15-9:
Jerks (155/105)
C2B Pull-ups
6. Conditioning
6 RFT:
6 D-Ball Shoulders
12 Calorie Bike
(150/100)
2018 OPEN ATHLETES
1. Snatch
60%/3
65%/3
70%/3
75%/3
80%/2
(85%/1)3
2. Clean &
60%/2+1
70%/2+1
75%/2+1
80%/2
(85%/1)3
Jerk
3. Front Squat
(80%/5)5
4. Conditioning
21-15-9:
Jerks (135/95)
C2B Pull-ups
2017 REGIONAL ATHLETES
1. Run Conditioning
9-8-7-6-5-4 on
TrueForm
Half the rest between sets
2. Barbell Conditioning
EMOMx 9:
3 Power
Cleans + 3 Front Squats + 3 Push Jerks (245/165)
3. Gymnastics Conditioning
5 Legless Rope
Climbs
2 min rest
5 Legless Rope Climbs
1:30 rest
4
Legless Rope Climbs
1 min rest
3 Legless Rope Climbs
:30
rest
3 Legless Rope Climbs
4. Conditioning
For time:
1500m Row
20
1-arm KB Snatch, 70/53 (10 each arm)
40 KB Goblet Squats,
70/53
1500m Row
20 1-arm KB Snatch, 70/53 (10 each arm)
40
KB Goblet Squats, 70/53
500m Row
20 1-arm KB Snatch, 70/53 (10
each arm)
40 KB Goblet Squats, 70/53
2018 OPEN ATHLETES
1. Barbell Conditioning
EMOMx 9:
3 Power
Cleans + 3 Front Squats + 3 Push Jerks (225/155)
2. Conditioning
1 Mile Run
21 KB Swings (70/53)
21 Goblet Squats (53/35)
800 Meter Run
15 KB Swings (70/53)
15 Goblet Squats (53/35)
400 Meter Run
9 KB Swings (70/53)
9 Goblet Squats (53/35)
3. Stamina Conditioning
EMOMx10
Odd: 15
Cal Row
Even: 10 DB 1-arm Snatch (50/35)
2017 REGIONAL ATHLETES
1. Power Snatch
(65%/3)3
2. Snatch Pull
(75%/3)3
3. Overhead Squat
(65%/3)3
4. Gymnastics Conditioning
3 RFT:
21 Cal Ski Erg
8 Ring Muscle-ups
5. Conditioning
"Heartbreak Kid"
3
Rounds:
10 Front Squats (185/135)
20 CTB Pull-ups
50
Double-unders
6. Midline
3 rounds, NOT for time:
25
Medball GHDSU (20/14#)
15 Deadlifts (275/185)
2018 OPEN ATHLETES
1. Power Snatch
(65%/3)3
2. Snatch Pull
(75%/3)3
3. Overhead Squat
(65%/3)3
4. Conditioning
"Heartbreak Kid"
3
Rounds:
10 Front Squats (185/135)
20 CTB Pull-ups
50
Double-unders
5. Stamina Conditioning
EMOMx12:
Odd Min:
6 Power Snatch + 6 OHS (115/85)
Even Min: 6 C2B + 6 TTB
2017 REGIONAL ATHLETES
1. Run Conditioning
3RFT:
800m Run
4
Strict Deficit HSPU
8 Deficit kipping HSPU
2. Barbell Conditioning
For Time:
10
Snatches (185/135)
10 Thrusters (185/135)
10 Clean & Jerks
(185/135)
3. Rowing Conditioning
3RFT:
20 Cal Row
15
Ring Dips
10 DB Snatch (100/70)
4. Bike Conditioning
EMOMx20:
Odd: 21/18 Cal Bike
Even: Rest
2018 OPEN ATHLETES
1. Conditioning
AMRAP 15:
15 Box Jump Overs (24/20")
12 Ring Dips
9 Power Cleans (155/105)
2. Row/Gymnastics
EMOMx20:
Odd: 15/12
cal row
Even: 10 Kipping HSPU
3. Midline Conditioning
3x10 Strict TTB
3x25 Hip Extensions
2017 REGIONAL ATHLETES
1. Power Clean
(65%/3)3
2. Clean Pull
(75%/3)3
3. Back Squat
(65%/3)3
4. Gymnastics Conditioning
3 RFT:
100
Double-unders
25 Kipping HSPU
5.
Conditioning
For time:
21 - 15 - 9
Bike for
Calories
Kettlebell Swings (2/1.5 Pood)
Directly into
18 12 - 6:
Row for Calories
Lateral Burpees over the
rower
Directly into
12 - 9 - 6:
Squat Cleans (155/105)
200
Meter Run
6. Midline
A. 8x:20 L-Sit hold (Rest as needed)
B. 3:00 D-Ball Bear Hug Hold (150/100)
2018 OPEN ATHLETES
1. Power Clean
(65%/3)3
2. Clean Pull
(75%/3)3
3. Back Squat
(65%/3)3
4. Conditioning
For time:
21 - 15 - 9
Bike for Calories
Kettlebell Swings (2/1.5 Pood)
directly into
18
- 12 - 6:
Row for Calories
Lateral Burpees over the
Directly into
12 - 9 - 6:
Squat Cleans (155/105)
200
Meter Run
rower
ALL ATHLETES
Rest.
2017 REGIONAL ATHLETES
1. Snatch
60%/2
65%/2
70%/2
(75%/2)2
2. Clean & Jerk
60%/2
65%/2
70%/2
(75%/2)2
3. Front Squat
(65%/3)3
4. Gymnastics Conditioning
5 RFT:
5
Kipping Deficit HSPU (10/7")
10 Burpee Box Jump-overs (24/20")
5. Conditioning
5 RFT:
400m TrueForm
Run
15 OHS (135/95)
2018 OPEN ATHLETES
1. Snatch
60%/2
65%/2
70%/2
(75%/2)2
2. Clean & Jerk
60%/2
65%/2
70%/2
(75%/2)2
3. Front Squat
(65%/3)3
4. Conditioning
"Nancy"
5RFT:
400m Run
15 OHS (95/65)
2017 REGIONAL ATHLETES
1. Run Conditioning
Run 5K
2. Barbell Conditioning
1 Legless Rope Climb
+ 1 Regular Rope Climb
10 Clean and Jerks (185/135)
1 Legless
Rope Climb + 1 Regular Rope Climb
8 Clean and Jerks (205/145)
1
Legless Rope Climb + 1 Regular Rope Climb
6 Clean and Jerks
(225/155)
1 Legless + 1 Regular Rope Climb
4 Clean and Jerks
(245/165)
1 Legless Rope Climb + 1 Regular Rope Climb
2 Clean
and Jerks (265/175)
3. Conditioning
50 Cal Row
50 Box Jump Overs (24/20")
50 Deadlifts (185/125)
50 Wallballs (20/14)
50 Ring Dips
50 Wallballs (20/14)
50 Deadlifts (185/125)
50 Box Jump Overs (24/20")
50 Cal Row
4. Midline Conditioning
100 GHDSU
2018 OPEN ATHLETES
1. Conditioning
50 Cal Row
50 Box Jump Overs (24/20")
50 Deadlifts (185/125)
50 Wallballs (20/14)
50 Ring Dips
50 Wallballs (20/14)
50 Deadlifts (185/125)
50 Box Jump Overs (24/20")
50 Cal Row
NOTE: This is a scheduled Deload Week
2017 REGIONAL ATHLETES
1. Power Snatch
60%/3
65%/3
70%/3
(75%/3)3
2.
Snatch Pull
(100%/3)4
3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1
4.
Conditioning
21 Thrusters (115/85)
21 KB Swings (2/1.5 Pood)
400m TrueForm Run
15 Thrusters
15 KB Swings
400m TrueForm Run
9 Thrusters
9 KB Swings
400m TrueForm Run
2018 OPEN ATHLETES
1. Power Snatch
60%/3
65%/3
70%/3
(75%/3)3
2.
Snatch Pull
(100%/3)4
3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1
4. Conditioning
21 Thrusters (95/65)
21 KB Swings (70/53)
400m Run
15 Thrusters
15 KB Swings
400m Run
9 Thrusters
9 KB Swings
400m Run
NOTE: This is a scheduled Deload Week
2017 REGIONAL ATHLETES
1. Gymnastics Conditioning
EMOMx10:
Even: 3-5 Muscle-ups
Odd: 4-6 Kipping Deficit HSPU*
*With 20/14# weight vest
2. Conditioning
AMRAP
4:
27 Calorie Row
27 Burpees
27 CTB Pull-ups
Rest 4:00
AMRAP 4:
21 Calorie Row
21 Burpees
21
Toes-to-Bar
Rest 4:00
AMRAP 4:
15 Calorie Row
15
Burpees
15 Pull-ups
2018 OPEN ATHLETES
1. Conditioning
AMRAP 4:
27 Calorie
Row
27 Burpees
27 CTB Pull-ups
Rest 4:00
AMRAP 4:
21
Calorie Row
21 Burpees
21 Toes-to-Bar
Rest 4:00
AMRAP
4:
15 Calorie Row
15 Burpees
15 Pull-ups
2. Gymnastics Conditioning
EMOMx10:
Odd: 3-6 Strict HSPU
Even: 1-2 Strict Muscle-ups (or as strict as possible)
NOTE: This is a scheduled Deload Week
2017 REGIONAL ATHLETES
1. Power Clean + Power Jerk
60%/2+1
70%/2+1
(75%/2+1)3
2. Clean Pull
(100%/3)4
3. Front Squat
75%/3
80%/1
75%/3
83%/1
75%/3
85%/1
4. Conditioning
3RFT:
15 Cal Bike
10
Power Snatches (95/65)
5 D-Ball Shoulders (150/100)
2018 OPEN ATHLETES
1. Conditioning
"Big Clean Complex"
6
Sets:
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean
- Push Press
High Hang Squat Clean - Hang Squat Clean - Full Squat Clean - Push Jerk
High Hang Squat Clean - Hang Squat Clean
- Full Squat Clean - Split Jerk
Rest as needed between sets
High Hang = Pockets
Hang = Knees
Full = Ground
ALL ATHLETES
Rest
NOTE: This is a scheduled Deload Week
2017 REGIONAL ATHLETES
1. Snatch
65%/4
70%/4
75%/4
80%/3
(85%/3)2
2. Clean &
65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2
Jerk
3. Back Squat
78%/4
83%/1
78%/4
86%/1
78%/4
88%/1
4. Conditioning
30 Box Jump Overs (30/24")
30
CTB Pull-ups
30 KB Swings (2/1.5-Pood)
30 Front Squats
(135/95)
30 TTB
30 Push Press (135/95)
30 Deadlifts (135/95)
30 Wallballs (30/20)
30 Burpees
30 Triple Unders
2018 OPEN ATHLETES
1. Snatch
65%/4
70%/4
75%/4
80%/3
(85%/3)2
2. Clean &
65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2
Jerk
3. Back Squat
78%/4
83%/1
78%/4
86%/1
78%/4
88%/1
4. Conditioning
"Maya"
AMRAP
17:
20 Calorie Bike
17 Power Snatches (75/55)
20 Box Jumps
(24/20)
17 Wallballs (20/14)
2017 REGIONALS ATHLETES
1. Conditioning
For Time:
21 Overhead Squats (155/105)
21 Calorie Bike
21 Power Cleans
(155/105)
400m Sandbag Run (70/50)
21 Muscle-ups
400m Sandbag Run (70/50)
21 Power Cleans (155/105)
21 Calorie
Bike
21 Overhead Squats (155/105)
2018 OPEN ATHLETES
1. Conditioning
Teams of 3*:
3 Rounds:
75
Power Snatches (75/55)
100/75 Calorie Bike
800m Team Sandbag Run (70/50)
*1 athlete works at a time, except on the run which all three athletes complete together,
carrying the bag anyhow.
ALL ATHLETES
Rest
2017 REGIONAL ATHLETES
1. Snatch (Mid Thigh Off Blocks or Hang)
60%/4
65%/4
(70%/4)3
2. Snatch Pull (Mid Thigh Off Blocks or
70%/5
75%/5
(80%/5)3
Hang)
3. Back Squat
77%/5
83%/1
77%/5
85%/1
77%/5
87%/1
4. Gymnastics Conditioning
For time;
30
Burpee Muscle-ups with weight vest*
*Set rings up 6" above
max reach
5. Conditioning
5 Rounds:
9 Power Cleans
15 Push-ups
21 Squats
200 Meter Run
(135/95)
6. Midline
5 Rounds, NOT for time:
30
GHDSU
15 Deadlifts (275/185)
2018 OPEN ATHLETES
1. Snatch (Mid Thigh Off Blocks or Hang)
60%/4
65%/4
(70%/4)3
2. Snatch Pull (Mid Thigh Off Blocks or
Hang)
70%/5
75%/5
(80%/5)3
3. Back Squat
77%/5
83%/1
77%/5
85%/1
77%/5
87%/1
4. Conditioning
5 Rounds:
9 Power Cleans
15 Push-ups
21 Squats
200 Meter Run
(135/95)
2017 REGIONAL ATHLETES
1. Conditioning
"2017 Regionals Event
For time:
1,200m Run on TrueForm
Then, 12RFT:
4
Strict HSPU
8 C2B Pull-ups
12 Squats
1"
Men wear a 20-lb. vest
Women wear a 14-lb. vest
Time Cap:
25 minutes
2. Conditioning
"2017 Regionals Event
For Time:
21-15-9:
DB Snatches (80/55)
Ring Dips
2"
Time Cap: 6 Minutes
2018 OPEN ATHLETES
1. Conditioning
AMRAP 3:
12/9 Cal Bike
12
Power Snatch (95/65)
Rest 3:00
AMRAP 3:
12/9 Cal Bike
8
Power Snatch (115/80)
Rest 3:00
AMRAP 3:
12/9 Cal Bike
4
Power Snatch (135/95)
2. Gymnastics Conditioning
12
Muscle-ups
30 Kipping HSPU
8 Muscle-ups
20 Kipping HSPU
4
Muscle-ups
10 Kipping HSPU
3. Midline Conditioning
3 Rounds, NOT
for time
30 GHDSU
15 Deadlifts (275/185#)
2017 REGIONALS ATHLETES
1. Conditioning
Regional Event 3:
For
time:
100' DB Overhead Walking Lunge (80/55)
100 DU
50
Wallballs (30/20#)
10 Rope Climbs
50 Wallballs
100
DU
100' DB Overhead Walking Lunge (80/55)
Time cap: 16 minutes
2. Conditioning
Regional Event 4:
For
time:
60' Handstand Walk
10 TTB
10 Double KB Deadlifts
60' Handstand Walk
12 TTB
12 Double KB Deadlifts
60' Handstand Walk
14 TTB
14 Double KB Deadlifts
60' Handstand Walk
16 TTB
16 Double KB Deadlifts
Men use two 150 lb. kettlebells
Women use two 106 lb.
kettlebells
Time cap: 11 minutes
2018 OPEN ATHLETES
1. Clean (Mid-thigh, off Blocks or from
60%/4
65%/4
(70%/4)3
2. Clean
70%/5
75%/5
Hang)
Pull (Mid-thigh, off Blocks or from
Hang)
(80%/5)3
3. Front Squat
77%/5
83%/1
77%/5
85%/1
77%/5
87%/1
4. Conditioning
AMRAP 13:
55 Calorie
Row
55 Thrusters (95/65)
55 Pull-ups
55 HSPU
ALL ATHLETES
Rest
2017 REGIONAL ATHLETES
1. Conditioning
Regionals Event 5
For
time:
21-15-9:
Muscle-ups
Single-arm Overhead Squats
Time cap: 11 minutes
2. Conditioning
Regionals Event 6
For
time:
30/25 Cal Bike
20 Burpee Box Jump-overs (30/24")
(80/55#)
10
Sandbag Cleans (150/100#)
Time Cap: 6 minutes
2018 OPEN ATHLETES
1. Snatch
65%/4
70%/4
75%/4
80%/3
(85%/3)2
2.
Clean & Jerk
65%/3+1
70%/3+1
75%/3+1
80%/3+1
(85%/3+1)2
3. Back Squat
78%/4
83%/1
78%/4
86%/1
78%/4
88%/1
4. Conditioning
"Surfer on
Acid"
3RFT:
400m Run
21 Burpees
2017 REGIONAL ATHLETES
1. Conditioning
6 RFT (all with a weight
vest)
200m Run
6 Strict HSPU
12 C2B
20 Squats
Rest 1 min between rounds
2. Conditioning
5RFT:
10 DB Snatch (80/55)
10 Ring Dips
(5/side)
3. Row Conditioning
7x300m Row, 1 minute rest
2018 OPEN ATHLETES
1. Conditioning
"Fight Gone Bad"
3
Rounds:
1:00 at each station:
Wallballs (20/14#)
Sumo Deadlift High Pull (75/55)
Box Jumps (20")
Push Press (75/55#)
Row for Calories
Rest
2017 WEEK 1 REGIONAL ATHLETES
1. Event 1
For Time, wearing a vest
1200m Run
Then,
12 Rounds:
4 Strict HSPU
8
CTB Pull-ups
(20/14):
12 Squats
Time Cap: 25 Minutes
2. Event 2
For Time:
21-15-9:
DB
Snatch (80/55)
Ring Dips
Time Cap: 6 Minutes
3. Conditioning
3 Rounds:
15/10 Cal
Bike
10 Burpee Box Jump-Overs (30/24")
5 Bag Cleans (150/100)
Rest 3:00 between rounds
2017 WEEK 2 & 3 REGIONAL ATHLETES
1. Cleans
Bag Cleans: 3x8 (150/100)
Rest 1:00 between sets
2. Gymnastics
Muscle-ups: 3x8
3. Front Squat
3x8 - You choose the weight
4. Event 1 Training
3 Rounds, wearing a vest (20/14):
500m Run
12 HSPU
18 C2B
36 Squats
2018 OPEN ATHLETES
1. Conditioning
3RFT:
10 Power Cleans
10 Front Squats
10 Jerks
50 DU
(135/95)
2. Snatch (Mid-Thigh off Blocks or from
60%/4
65%/4
70%/4
(75%/3)3
Hang)
3. Snatch Pull (Mid-Thigh off Blocks or from
80%/5
(85%/5)4
4. Back Squat
79%/5
85%/1
79%/5
87%/1
79%/5
89%/1
2017 WEEK 1 REGIONAL ATHLETES
1. Event 3 Training
3 Rounds:
20
Wallballs (30/20#)
3 Rope Climbs
20 Wallballs
2.
Event 4 Training
5 Rounds:
Hang)
30' HS Walk
10 TTB
10
KB Deads (150/105)
Rest :30 between rounds
3. Event 1 Training
1200m Run with
20/14# vest
2017 WEEK 2-3 REGIONAL ATHLETES
1. Event 2 Training
21-15-9:
DB
Snatch (80/55#)
Ring Dips
2. Event 3 Training
EMOMx10:
Odd: 20
Wallballs (30/20#)
Even: 2 Rope Climbs
3. Event 6 Training
5 RFT:
30/25 Cal
Bike
10 Burpee Box Jump-Overs (30/24")
Rest 3:00 between rounds
2018 OPEN ATHLETES
1. Conditioning
"Helen"
3RFT:
400m Run
21 KB Swings (53/35#)
12 Pull-ups
2. Stamina Training
EMOMx16:
Odd: 15
Wallballs (20/14#)
Even: 6 Bar MU
Weightlifting programming courtesy of Beantown Barbell.
2017 WEEK 1 REGIONAL ATHLETES
1. Event 5 Training
EMOMx8:
Odd: 4-7
Muscle-ups
Even: 14 DB OHS (80/55#) (7/side)
2. Event 6 Training
4RFT:
12/9 Cal Bike
6
BBJO (30/24")
3 Bag Cleans (150/100#)
2017 WEEK 2-3 REGIONAL ATHLETES
1. Back Squat
4x4 - You choose the weight
2. Event 3 Training
60' HS Walk + 10-12-14-16
TTB/KB Deadlift (150/106)
3. Event 5 Training
EMOMx10:
Odd: 6-9
Muscle-ups
Even: 14 DB OHS (80/55) (7/side)
4. Event 6 Training
3 RFT:
15/12 Cal
Bike
10 BBJO (30/24")
5 Bag Cleans (150/100#)
Rest 3:00 after each round
2018 OPEN ATHLETES
1. Clean (Mid Thigh off Blocks or from
60%/4
65%/4
70%/4
(75%/3)3
Hang)
2. Clean Pull (Mid Thigh off Blocks or from Hang)
80%/5
(85%/5)4
3. Front Squat
79%/5
85%/1
79%/5
87%/1
79%/5
89%/1
4. Conditioning
EMOMx16:
A) 12 KB Front
Rack Lunges (53's/35's)
B) 12 Deficit Push-ups (stacking
plates)
C) 12 DB Box Step-Ups (45's/30's)
D) 50s Plank Hold
(elbows)
2017 WEEK 2-3 REGIONAL ATHLETES
1. Regionals Event 1
For time, wearing
a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Men wear a 20-lb. vest
Women wear a 14-lb. vest
Time cap: 25 minutes
2. Regionals Event 2
21-15-9 reps for time of:
Dumbbell snatches
Ring dips
Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell
Time cap: 6 minutes
2018 OPEN ATHLETES
1. Snatch
65%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3
2. Clean &
65%/3
70%/3
75%/3
80%/3
85%/2
(90%/1)3
Jerk
3. Back Squat
83%/3
86%/1
83%/3
88%/1
83%/3
90%/1
4. Conditioning
75/60 Cal Assault Bike
50
Power Snatches (75/55)
25 Over-the-Bar Burpees
2017 WEEK 2-3 REGIONAL ATHLETES
1. Regional Event 3
For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball
shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100
double-unders
100-ft. dumbbell overhead walking lunge
Men use an 80-lb. dumbbell and 30-lb. ball.
Women use a 55-lb. dumbbell and 20-lb. ball.
Time cap: 16 minutes
2. Regional Event 4
For
time:
60-ft. handstand walk
10 toes-to-bars
10 double
kettlebell deadlifts
60-ft. handstand walk
12 toes-to-bars
12
double kettlebell deadlifts
60-ft. handstand walk
14
toes-to-bars
14 double kettlebell deadlifts
60-ft. handstand
walk
16 toes-to-bars
16 double kettlebell deadlifts
Men use two 150-lb. kettlebells
Women use two 106-lb.
kettlebells
Time cap: 11 minutes
2018 OPEN ATHLETES
1. Row Conditioning
10x30 Cals
Rest 1:00
after each set
2. Barbell Conditioning
EMOMx5:
10-8-6-4-2
Squat Clean Thrusters
Start at 135 and add weight (your choice) every round
Rest 5:00
EMOMx5:
10-8-6-4-2 Squat Clean
Thrusters
Start at 135 and add weight (your choice) every round
3. Conditioning
"Kelly"
5
Rounds:
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps
(24/20)
2017 WEEK 2-3 REGIONALS ATHLETES
1. Regionals Event 5
21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squats
Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell
Time cap: 11 minutes
2. Regionals Event 6
For time:
30 / 25 cal. bike
20 burpee box jump-overs
10 sandbag cleans
Men use a 30-in. box and a 150-lb. bag
Women use a 24-in. box and a 100-lb. bag
Time cap: 6 minutes
2018 OPEN ATHLETES
Rest.
2017 REGIONAL ATHLETES
Week 1,2&3 Regional Athletes
Rest Day
2018 OPEN ATHLETES
1. Power Snatch: (65%/3)3
2. Snatch Pull: (75%/3)3
3. OHS: (65%/3)3
4. "Grace" - 30 C&J for Time (135/95)
5. EMOMx16
Odd: 2 MU, 4 SHSPU, 8 KBS (2/1.5)
Even: Rest
2017 WEEK 2 REGIONAL ATHLETES
1. Event 3 Training
50' OH Walking Lunge (80/55)
50 DU
25 Wallballs (30/20)
5 Rope Climbs
25 Wallballs (30/20)
50 DU
50' OH Walking Lunge (80/55)
2017 WEEK 3 REGIONAL ATHLETES
1. Regionals Event 2
21-15-9
DB Snatch (80/55)
Ring Dips
2. Event 3 Training
3 RFT:
30 Wallballs (30/20)
3 Rope Climbs
60 DU
60' OH DB Lunge (80/55)
3. Event 6 Training
3RFT:
30/25 Cal Bike
10 BBJO (30/24")
5 Bag Cleans (150/100)
Rest 3:00 between rounds
2018 OPEN ATHLETES
1. Conditioning
"Christine"
3RFT:
500m Row
21 Bodyweight Deadlifts
21 Box Jumps (20")
2. Stamina Conditioning
EMOMx20
Odd: 15 Wallballs (20/14)
Even: 15/12 Cal Row
2017 WEEK 2 REGIONAL ATHLETES
1. Event 5 Training
EMOMx8:
Odd: 4-7 Muscle-ups
Even: 14 DB OHS (80/55) (7/side)
2. Event 6 Training
4RFT:
12/9 Cal Bike
6 Burpee Box Jumps (30/24")
3 Bag Cleans (150/100)
2017 WEEK 3 REGIONAL ATHLETES
1. Back Squat
3x5 - You choose the weight
2. Regionals Event 4
For time:
60-ft. handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
60-ft. handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
60-ft. handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
60-ft. handstand walk
16 toes-to-bars
16 double kettlebell deadlifts
Men use two 150-lb. kettlebells
Women use two 106-lb. kettlebells
Time cap: 11 minutes
3. Event 5 Training
EMOMx10:
Odd: 6-9 Muscle-ups
Even: 14 DB OHS (80/55) (7/side)
4. Event 1 Training
7RFT:
5 HSPU
10 C2B
15 Squats
*All with 20/14# vest
2018 OPEN ATHLETES
1. Power Clean
(65%/3)3
2. Clean Pull
(75%/3)3
3. Back Squat
(65%/3)3
4. Conditioning
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups
ALL ATHLETES
Rest.
2017 WEEK 3 REGIONALS ATHLETES
1. Event 1
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Men wear a 20-lb. vest
Women wear a 14-lb. vest
Time cap: 25 minutes
2. Event 2
21-15-9 reps for time of:
Dumbbell snatches
Ring dips
Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell
Time cap: 6 minutes
2018 OPEN ATHLETES
1. Snatch
60%/2
65%/2
70%/2
(75%/2)2
2. Clean & Jerk
60%/2
65%/2
70%/2
(75%/2)2
3. Front Squat
(65%/3)%
4. Conditioning
4 Rounds:
21/15 Calorie Bike
18 Wallballs (20/14)
15 KB Swings (53/35)
12 Burpees
2017 WEEK 2-3 REGIONAL ATHLETES
1. Regional Event 3
For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge
Men use an 80-lb. dumbbell and 30-lb. ball.
Women use a 55-lb. dumbbell and 20-lb. ball.
Time cap: 16 minutes
2. Regional Event 4
For time:
60-ft. handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
60-ft. handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
60-ft. handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
60-ft. handstand walk
16 toes-to-bars
16 double kettlebell deadlifts
Men use two 150-lb. kettlebells
Women use two 106-lb. kettlebells
Time cap: 11 minutes
2018 OPEN ATHLETES
1. “Adderall”
0-10 - 1M Run, Max CJ (135/95)
10-13 - Rest
13-20 - 800m Run, Max PSn(115/80)
20-23 - Rest
23-27 - 400m Run, Max Thr(95/65)
2. Stamina Training
EMOMx10: Odd - 5 strict HSPU, Even - Row 15/12 Cals
2017 WEEK 3 REGIONALS ATHLETES
1. Event 3
For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge
Men use an 80-lb. dumbbell and 30-lb. ball.
Women use a 55-lb. dumbbell and 20-lb. ball.
Time cap: 16 minutes
2. Event 4
For time:
60-ft. handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
60-ft. handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
60-ft. handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
60-ft. handstand walk
16 toes-to-bars
16 double kettlebell deadlifts
Men use two 150-lb. kettlebells
Women use two 106-lb. kettlebells
Time cap: 11 minutes
2018 OPEN ATHLETES
Rest.
2017 WEEK 3 REGIONALS ATHLETES
Rest
2018 OPEN ATHLETES
1. Conditioning
"Murph"
1 Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
2017 WEEK 3 REGIONALS ATHLETES
1. Event 3 Training
50' OH Walking Lunge (80/55)
50 DU
25 Wallballs (30/20)
5 Rope Climbs
25 Wallballs (30/20)
50 DU
50' OH Walking Lunge (80/55)
2018 OPEN ATHLETES
1. Snatch
3x3 at 70%
3x2 at 75%
3x1 at 80%
2. Snatch Pull
5x3 at 100%
3. Snatch Grip Deadlift (pause at pockets)
3x2 at 110%
4. Conditioning
"Grace"
For Time:
30 Clean & Jerks (135/95#)
2017 WEEK 3 REGIONAL ATHLETES
1. Event 5 Training
EMOMx8:
Odd: 4-7 MU
Even: 14 DB OHS (80/55) (7/side)
2. Event 6 Training
4RFT:
15/12 Cal Bike
8 Burpee Box Jump Overs (30/24")
4 Bag Cleans (150/100)
Rest 3:00 after each round
2018 OPEN ATHLETES
1. Clean & Jerk
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
(80%/1)2
2. Clean Pull
95%/3
(100%/3)4
3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/2)2
4. Conditioning
3 RFT:
600m Run
16 Deadlifts (225/155)
60 DU
ALL ATHLETES
Rest
2018 OPEN ATHLETES
1. Snatch
60%/2
70%/2
75%/2
80%/2
(85%/2)2
(90%/1)2
2. Clean & Jerk
60%/2+1
70%/2+1
75%/2+1
80%/2+1
(85%/2+1)2
(90%/1)2
3. Front Squat
60%/2
70%/2
75%/2
80%/2
(85%/2)2
4. Conditioning
Teams of 2
AMRAP 20:
12/9 Cal Bike
12/9 Cal Row
12 Thrusters (65/45)
*Partners complete full rounds,
the switch.
2018 OPEN ATHLETES
1. Conditioning
5 Rounds:
1:00 Row
1:00 Power Snatch (75/55)
1:00 Burpees
1:00 Rest
ALL ATHLETES
Rest
Weightlifting programming courtesy of Beantown Barbell
2018 REGIONAL ATHLETES
1. Snatch
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
95%/1
2. Snatch Pull
(105%/3)4
3. Front Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/1)2
4. Gymnastics Conditioning
7x4 Unbroken Muscle-ups
Rest :30 between sets
5. Conditioning
AMRAP 18:
18/12 Calorie Row
15 Box Jump Overs (24/20")
12 TTB
9 DB Front Squats (50's/35's)
6. Row Conditioning
6 Rounds:
30 Cal Row
Rest 1:00 between rounds
2018 OPEN ATHLETES
1. Snatch
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
95%/1
2. Snatch Pull
(105%/3)4
3. Front Squat
60%/2
70%/2
75%/2
80%/2
85%/2
(90%/1)2
4. Conditioning
AMRAP 18:
18/12 Calorie Row
15 Box Jump Overs (24/20")
12 TTB
9 DB Front Squats (50's/35's)
2018 REGIONAL ATHLETES
1. Run Conditioning
Every 2:00 x 10:00: 200m Run on TF
Rest 4:00
Every 2:00 x 10:00: 200m Run on TF
2. Barbell Conditioning
For time:
10 Thrusters, 135/95
change weights
8 Thrusters, 155/105
change weights
6 Thrusters, 185/135
change weights
4 Thrusters, 205/145
change weights
2 Thrusters, 225/155
3. Conditioning
AMRAP 4:
27 Hang Power Cleans (155/105)
27 Wallballs (20/14#)
27 Calorie Bike
Rest 4:00
AMRAP 4:
21 Hang Power Cleans (155/105)
21 Wallballs (20/14#)
21 Calorie Bike
Rest 4:00
AMRAP 4:
15 Hang Power Cleans (155/105)
15 Wallballs
15 Calorie Bike
4. Stamina Conditioning
EMOMx20:
Odd: 15/12 Cal Row
Even: 6-10 Strict HSPU
2018 OPEN ATHLETES
1. Conditioning
AMRAP 4:
27 Hang Power Cleans (135/95)
27 Wallballs (20/14#)
27 Calorie Bike
Rest 4:00
AMRAP 4:
21 Hang Power Cleans (135/95)
21 Wallballs (20/14#)
21 Calorie Bike
Rest 4:00
AMRAP 4:
15 Hang Power Cleans (135/95)
15 Wallballs
15 Calorie Bike
2. Stamina Conditioning
EMOMx20:
Odd: 6-10 Power Cleans (155/105)
Even: 6-10 Strict HSPU
Weightlifting programming courtesy of Beantown Barbell.
2018 REGIONAL & OPEN ATHLETES
1. Clean & Jerk
60%/1
70%/1
75%/1
80%/1
85%/1
90%/1
95%/1
2. Clean Pull
(105%/3)4
3. Back Squat
60%/2
70%/2
75%/2
80%/2
85%/2
90%/1
95%/1
4. Conditioning
21-15-9:
Snatches, 135/95
GHDSU
Directly into:
21-15-9:
Clean & Jerks, 135/95
Bar Muscle-ups
Directly into:
21-15-9:
Bar Facing Burpees
TTB