Wednesday 9.17.14

JS-6052-XLRachel Martinez

2015 REGIONAL ATHLETES
1. Snatch
EMOMx15
3 rounds of:
min 1 – 60# under 1RM
min 2 – 50# under 1RM
min 3 – 40# under 1RM
min 4 – 30# under 1RM
min 5 – 20# under 1RM

2. Front Squat
10-8-6-4-2 Front Squats, climbing

3. Strict “JT”
21-15-9 of:
Strict HSPU
Strict Ring Dips
Strict Push ups

2015 OPEN ATHLETES
1. Front Squat
10-8-6-4-2 Front Squats

2. For time:
50-40-30-20-10 Wall Balls
100-80-60-40-20 Double unders

Tuesday 9.16.14

JS-0045-X2James Hobart

2015 REGIONAL ATHLETES
With a Running Clock…
1. Death by Power Clean, 225/155

at the 10:00 Mark:

2. Death by Power Clean, 205/140

at the 20:00 Mark:

3. Death by Power Clean, 185/135

at the 30:00 Mark:

4. Death by Power Clean, 135/95

“Death By” means complete 1 rep the first minute, 2 reps the second minute, 3 reps the third minute – continue for as long as you are able to complete the prescribed reps within the minute.  For the first three weights you will be capped at 10 mins.  For the final weight go for as long as possible.  Your will have four scores; completed rounds + reps for each weight.

2015 OPEN ATHLETES
1. Death by Power Clean, 155/105

- Everyone will start with 155/105 and will give it everything they have. If you are unable to complete 12 rounds with this weight, drop the weight to 135/95 and start over.

- If you are unable to complete 12 rounds with 135/95, drop the weight to 115/85 and start over.

Post scores for all rounds that you do (the first round is the most important score – go for broke with the 155/105).

Monday 9.15.14

JS-0192-X2Chad Messina

2015 REGIONAL ATHLETES
1. Snatch
A. 5 sets of 1 Snatch Pull at 1RM Snatch weight – Demo video
B. 5 sets of 2 Snatch Deads at 1RM Snatch weight – Demo video
C. 5 sets of 3 Snatch Power Shrugs at 1RM Snatch weight – Demo video

2. Squats
5×5 Back Squats, across

3. Minute on/off 30 Muscle ups for time.
Odd: AMRAP Muscle ups
Even: Rest
Continue the minute on, minute off sequence till you complete 30 Muscle ups

4. For Time:
30 Chest-to-Bar Pull-Ups
400m Run
15 Overhead Squats (135/95)
800m Run
15 Overhead Squats (135/95)
400m Run
30 Chest-to-Bar Pull-Ups

2015 OPEN ATHLETES
1. For Time:
30 Chest-to-Bar Pull-Ups
400m Row
15 Overhead Squats (135/95)
800m Row
15 Overhead Squats (135/95)
400m Row
30 Chest-to-Bar Pull-Ups

2. Squats
5×5 Back Squats, across

3. EMOMx10
Odd: 3 TnG Squat Snatch, 60% of 1RM
Even: 5 Muscle ups

Saturday 9.13.14

JS-5926-X2Max and Geoff building the beast.

2015 REGIONAL & OPEN ATHLETES
“Fight Gone Bad”
3 rounds for max reps of:
1 min Wall Balls, 20/14
1 min Sumo Deadlift Highpull, 75/55
1 min BJ, 20″ – not Games standards.
1 min Push Press, 75/55
1 min Row for Cals
1 min Rest

Friday 9.12.14

JS-5871-X2Tully.

2015 REGIONAL ATHLETES
1. Clean and Jerk
EMOMx9:
3 rounds of:
Min 1: 3 reps at 50# under PR
Min 2: 2 reps at 40# under PR
Min 3: 1 rep at 30# under PR

2. Front Squats
10×1 Front Squats, across

3. For time:
100 Double unders
followed by: 21-15-9 of:
KBS, 2-pood/1.5-pood
Burpees
Followed by:
100 Double unders

4. Accessory Work:
2 Rounds NOT for time of:
1 L-sit Rope Climb
50′ Handstand Walk
1 Legless Rope Climb
25 Strict Ring Dips

2015 OPEN ATHLETES
1. Clean and Jerk
EMOMx9:
3 rounds of:
Min 1: 3 reps at 50# under PR
Min 2: 2 reps at 40# under PR
Min 3: 1 rep at 30# under PR

2. Front Squats
5×2 Front Squats, across

3. For time:
100 Double unders
followed by: 21-15-9 of:
KBS, 2-pood/1.5-pood
Burpees
Followed by:
100 Double unders

Wednesday 9.10.14

photo 1Tracy O’Donnell

2015 REGIONAL ATHLETES
1. Squat
3×3 Back Squat, across

2. Dead Lift
10-8-6-4-2, climbing

3. 5 RFT:
100m Heavy Sled Drag – you choose the weight
300m Row

4. Accessory Work
2 rounds of:
:30 on, :30 off
L-Sit
Superman Hold
GHD Hold
Good Morning Hold, 45/35#

2015 OPEN ATHLETES
1. Squat
3×3 Back Squat, across

2. Dead Lift
10-8-6-4-2, climbing

3. Accessory Work
2 rounds of:
:30 on, :30 off
L-Sit
Superman Hold
GHD Hold
Good Morning Hold, 45/35#

4. Row
3x750m Row, 1:30 Rest

Tuesday 9.9.14

maddyJames Hobart and Austin Malleolo cheering on their teammates Christy Adkins and Maddy Curley at the 2014 ECC.

2015 REGIONAL ATHLETES
1. “Tosh Sprints”
200m Run, rest equal time
400m Run, rest equal time
600m Run, rest equal time
Repeat this cycle for three rounds.

2. 3 RFT:
25′ Double KB Front Rack Walking Lunge, 1.5-pood/1-pood
1 Legless Rope Climb
25 GHDSU
1 legless Rope Climb

 

2015 OPEN ATHLETES
1. “Tosh Sprints”
200m Run, rest equal time
400m Run, rest equal time
600m Run, rest equal time
Repeat this cycle for three rounds.

Monday 9.8.14

tommy3Tommy Hackenbruck at the 2014 ECC

2015 REGIONAL ATHLETES
1. Snatch Complex
Slow Snatch Deadlift + Hang Snatch High Pull + Hang Squat Snatch – work up to a heavy set.

2. Squat
5×5 Front Squat, across

3. Gymnastics
EMOMx15
2 max Deficit Strict HSPU

4. AMRAP 10:
50 Bar Facing Burpees
30 Power Snatches, 135/95
10 Muscle ups

5. Beast Builder V1:
EMOMx7
Min 1: 7  unbroken Hang Squat Cleans + 1 Jerk, 185/135
Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks, 185/135
Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks, 185/135
Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks, 185/135
Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks, 185/135
Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks, 185/135
Min 7: 1 Hang Squat Clean + 7 unbroken Jerks, 185/135

2015 OPEN ATHLETES
1. AMRAP 10:
50 Bar Facing Burpees
30 Power Snatches, 135/95
10 Muscle ups

2. Squats
5×5 Front Squats, Across

ZA Anderson’s New “Big Clean Complex” world record at 260#.