Wednesday 2.10.16

ECC-JSP-Event4-Team-2016-ECC-16787-XLRachel Martinez, Cole Sager & Mat Fraser cheering on Katrin during the final event of the ECC. You can watch archived footage of the live stream at ECChampionships.com

2016 REGIONAL ATHLETES
1. Clean and Jerk Complex
10×3-Position Squat Clean + Split Jerk*, climbing
*each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor

2. Barbell Cycling
A. AMRAP 3:
25 Back Squats, 185/135
25 Back Squats, 225/155
AMRAP Back Squat in remaining time at 275/185

3 minute rest

B. AMRAP 3:
20 Push Press*, 135/95
20 Push Press*, 155/105
AMRAP Push Press* in remaining time at 185/135
*Must be a Push Press, not Jerk.

3 minute rest

C. AMRAP 3:
15 Power Cleans, 155/95
15 Power Cleans, 185/135
AMRAP Power Cleans in remaining time at 205/145

3. Gymnastics Conditioning
3 Rounds for time of:
18 Bar Muscle ups
9 Strict Deficit HSPU – you choose the deficit
1 L-Sit Rope Climb
18 C2B Pull ups
9 Kipping Deficit HSPU – you choose the deficit
1 Legless Rope Climb
18 Pull ups
9 Strict HSPU
1 Rope Climb
1 minute rest between rounds

4. Conditioning
4 RFT:
10 Thrusters, 95/65
10 Burpees
10 Hang Power Snatches, 95/65
10 Alt. Split Lunge Jumps (5/side, alternate every rep switching legs in the air)

2016 OPEN ATHLETES
1. Clean and Jerk Complex
10×3-Position Squat Clean + Split Jerk*, climbing
*each complex consists of 4 reps; the three position clean + 1 jerk at the end.
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor

2. Barbell Conditioning
A. Teams of 3, Complete AMRAP 7:
50 Back Squats, 155/105
50 Back Squats, 205/145
AMRAP Back Squat in remaining time at 245/165
divide the work amongst your teammates as you see fit

3 minute rest

B. Teams of 3, Complete AMRAP 7:
50 Push Press*, 135/95
50 Push Press*, 155/105
AMRAP Push Presses* in remaining time at 185/135
*Must be a Push Press, not Jerk.
divide the work amongst your teammates as you see fit

3 minute rest

C. Teams of 3, Complete AMRAP 7:
50 Power Cleans, 135/95
50 Power Cleans, 155/105
AMRAP Power Cleans in remaining time at 185/135
divide the work amongst your teammates as you see fit

3. Conditioning
AMRAP 7 of:
10 Thrusters, 95/65
5 Bar Facing Burpees
10 Hang Power Snatches, 95/65
5 Bar Facing Burpees

Tuesday 2.9.16

ECC-JSP-Event4-Team-2016-ECC-16934-XLSara Sigmundsdottir, EZ, Cole Sager & Dan Tyminski.
Women competed head to head against men in the Team Final at the ECC. Check out archived footage of the live stream at ECChampionships.com

2016 REGIONAL ATHLETES
SESSION 1
1. Run
7 rounds of:
3 minutes Running
1 minute Walking
Goal is to complete the exact same distance on each 3 minute interval.

SESSION 2
1. Conditioning
For time:
50 Calorie Row
40 Deads, 175/125
30 Box Jumps, 24/20
20 Front Squats, 175/125

2. Conditioning
21-18-15-12 Reps for time of:
Cals on Airdyne/Assault Bike
KBS, 70/53

3. Accessory Training 
3 Giant Sets* of:
20 Hip Extensions
20 Ring Strict Rows
20m Front Rack walking Lunge, 205/145
*Giant sets are not for time, but move diligently from movement to movement.  Then take 1-2 minutes between rounds.

2016 OPEN ATHLETES
1. Conditioning
For time:
50 Calorie Row
40 Deads, 155/105
30 Box Jumps, 24/20
20 Front Squats, 155/105

2. Conditioning
3 Rounds of:
15 Wall Balls, 30/20
50 Double Unders
15 Wall Balls, 30/20
2 minutes rest between rounds

Monday 2.8.16

ECC-JSP-Event4-Team-2016-ECC-17050-XLMichele Letendre finishing, and winning the Hero workout “Marco” during the team final at the ECC.

NOTE: Next week is a scheduled “Back-Off” week

2016 REGIONAL ATHLETES
1. Conditioning
“Open 13.4”
AMRAP 7
3.6.9.12…
CJ, 135/95
TTB

2. Midline Accessory Work
5 Super Sets of:
6-10 Single Leg RDL
30 second weighted plank hold

SESSION TWO:
1. Snatch
10×3-Position Squat Snatch, climbing
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor

2. Snatch Accessory
3×3 Snatch Pull, climbing
2×2 Snatch Pull, climbing
1×1 Snatch Pull
OK to drop the bar between reps

3. Squat
3×10 Front Squat

2016 OPEN ATHLETES
1. Conditioning
“Open 13.4”
AMRAP 7
3.6.9.12…
CJ, 135/95
TTB

2. Snatch
work up to a heavy 3-Position Squat Snatch
Pos 1: Hips
Pos 2: Just above knees
Pos 3: Floor

3. Squat
3×5 Front Squat

Saturday 2.6.16

ECC-KR-Event1-Team-2016-ECC-10198-XLKelley Jackson

2016 REGIONAL ATHLETES
With a Running Clock…
1. At the 0:00
“Big Nate”
AMRAP 20 of:
4 Muscle ups
8 HSPU
16 KBS, 2/1.5-pood

2. At the 20:00
10 minutes to establish a 3-RM Thruster from the ground.

3. At the 30:00
for time:
800m Run
40 Thrusters, 65/45
20 Bar Facing Burpees

4. At the 40:00
75 GHDSU for time

2016 OPEN ATHLETES
1. Conditioning
“Nate”
AMRAP 20 of:
2 Muscle ups
4 HSPU
8 KBS, 2/1.5-pood

Friday 2.5.16

ECC-KR-Event1-Team-2016-ECC-10133-XLADL…smashing the Airdyne 

2016 REGIONAL ATHLETES
1. Clean
Every :30 for 6 minutes complete 1 Clean – you choose the weight.

2. Squat
3×10 Back Squat

3. Conditioning
AMRAP 15:
5 Power Cleans (155/105)
10 Box Jumps, 24/20″
15 Wallballs, 20/14

4. Rowing
20 rounds of:
200m Row, :30 rest

2016 OPEN ATHLETES
1. Clean
1RM Clean

2. Conditioning
AMRAP 15:
5 Power Cleans, 155/105
10 Box Jumps, 24/20″
15 Wallballs, 20/14

Wednesday 2.3.16

ECC-KR-Event3-Team-2016-ECC-13830-XLFrederik and EZ are psyched about their girls at the ECC.

2016 REGIONAL ATHLETES
1. Strength
Build to a heavy OHS single

2. Barbell Complex
Build to a heavy complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS

3. Barbell Conditioning
3 rounds of:
AMRAP 2:
1 Power Snatch, 205/145
2 OHS, 205/145
3 Power Cleans, 205/145
4 Front Squats, 205/145
5 Bar Facing Burpees
1 minute rest between rounds

4. Conditioning
30 Strict HSPU
21 D-Ball Shoulders, 100/80
20 Kipping Deficit HSPU, 7/4″
15 D-Ball Shoulders, 100/80
10 Strict Deficit HSPU, 7/4″
9 D-Ball Shoulders, 100/80

5. Conditioning
5 RFT:
21 Cal Row
15 Cal Bike
9 Cal Ski erg

2016 REGIONAL ATHLETES
1. Strength
Build to a heavy OHS single

2. Barbell Complex
Build to a heavy complex of: 1 Power Snatch + 1 Squat Snatch + 1 OHS

3. Conditioning
ARMAP 10:
10 OHS, 95/65
10 TTB

Tuesday 2.2.16

ECC-FT-Event1-Women-2016-ECC-1656-XLJenn Smith had an impressive showing at the ECC.

2016 REGIONAL ATHLETES
1. Conditioning*
21-18-15-12-9 reps for time of:
Row for calories
Thrusters, 95/65
* Do not do Open 15.5. Do not compare your score to 15.5. We are NOT looking for a benchmark; that was what yesterday was for. Today we want THIS stimulus.

Rest as long as possible

2. Gymnastics Conditioning
10 RFT:
3 Muscle ups
6 Alt. Pistols (3/side)

3. Conditioning
5RFT:
10 Double Russian KBS, 1.5/1-pood
300m Run
10 Double Russian KBS, 1.5/1-pood
30 Double unders

2016 OPEN ATHLETES
1. Conditioning*
21-18-15-12-9 reps for time of:
Row for calories
Thrusters, 95/65
* Do not do Open 15.5. Do not compare your score to 15.5. We are NOT looking for a benchmark; that was what yesterday was for. Today we want THIS stimulus.