Saturday 11.22.14

LindseA0305 (2)Lindsey Valenzuela, 2014 ECC

2015 REGIONAL ATHLETES
1. Dead Lift
10-8-6-4-2, Climbing – rest as needed between sets. Goal is to increase weight on any single set from the last time we did this.

2. HSPU
10-8-6-4-2 unbroken Strict Deficit HSPU with 20# weight vest – The goal is to increase the deficit each set.

3. Teams of Two
3 RFT:
500m Row each
10 Power Cleans each, 135/95
15 Box Jump Overs each, 24/20
Each team will have two rowers, one barbell and 1 box. Both athletes row at the same time. When both athletes are done rowing 500m, one will go to the barbell, the other to the box and both athletes will start working at the same time. Once both athletes have finished their reps they switch and complete the other movement before returning to the rower to start round 2.

4. Not For Time:
1 L-sit Rope Climb
2 Legless Rope Climbs
3 Rope Climbs
100′ Overhead Walking Lunge, 135/95
3 Rope Climbs
2 Legless Rope Climbs
1 L-sit Rope Climbs

2015 OPEN ATHLETES
1. DeadLift
work up to a heavy set of 5

2. HSPU
50 Strict HSPU for time

3. Teams of Two
3 RFT:
500m Row each
40 Power Cleans, 135/95
40 Box Jump Overs, 24/20
Each team will have two rowers, one barbell and 1 box. Both athletes row at the same time. When both athletes are done rowing 500m, one will go to the barbell, the other to the box and both athletes will start working at the same time. Athletes can switch stations whenever they choose, but only one athlete may be working on one station at a time.

Friday 11.21.14

IMG_6427James Hobart, 2014 ECC

2015 REGIONAL & OPEN ATHLETES
1. Snatch
5×1 Low Hang Squat Snatch, climbing

2. Squat
3×2 Front Squat

3. “Amanda”
9-7-5 of:
Muscle ups
Squat Snatch, 135/95

4. 3 RFT:
75 Double unders
25 GHDSU
20 1-arm DB Snatch, 70/50 (10/side)

Tuesday 11.18.14

DreamcleansChris Spealler & Elisabeth Akinwale, 2014 ECC

2015 REGIONAL ATHLETES
1. Squats
1RM Back Squat

2. With a Running Clock…
A. Death by Squat Clean, 225/155

at the 10:00 Mark:

B. Death by Squat Clean, 205/140

at the 20:00 Mark:

C. Death by Squat Clean, 185/125

at the 30:00 Mark:

D. Death by Squat 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 Squat Clean, 155/105

- Everyone will start with 155/105 and will give it everything they have. If you are unable to complete 10 rounds with this weight, drop the weight to 135/95 and start over.

- If you are unable to complete 10 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 11.17.14

dirtygirlspressTalayna Fortunato & Emily Friedman, 2014 ECC

2015 REGIONAL & OPEN ATHLETES
1. Snatch
3×1 at 85%
3×1 at 90%
3×1 at 85%

2.  AMRAP 20 of:
50 Wallballs, 20/14
50 Double-Unders
40 Box Jumps, 24/20
40 Toes-to-Bar
30 Chest-to-Bar Pull-Ups
30 Barbell Facing Burpees
20 Cleans, 145/100
20 Jerks, 145/100
10 Snatches, 145/100
10 Muscle-Ups

Saturday 11.15.14

danihswalkDani Horan, 2014 ECC

2015 REGIONAL ATHLETES
1. 7 two-minute Rounds of:
200m Run
5 C2B Pull ups
10 Push ups
15 Squats
10 Push ups
5 C2B Pull ups
AMRAP Dead Lifts in remaining time, 335/235
1 minute rest between rounds.

Post the number of Deads you got for each of the seven rounds.

2. Gymnasty
1 L-Sit Rope Climb, 15′ from seated position on floor
50 HSPU
2 Legless Rope Climb
50′ HS Walk
3 Rope Climbs
Accumulate :50 Free Standing Handstand Hold

2015 OPEN ATHLETES
1. 7 two-minute Rounds of:
200m Run
5 C2B Pull ups
10 Push ups
15 Squats
AMRAP Power Cleans in remaining time, 135/95
1 minute rest between rounds.

Post the number of Power Cleans you got for each of the seven rounds.

2. EMOMx10
Min 1: Max unbroken HSPU
Min 2: 10 Rep Heavy DL
Min 3: Max unbroken HSPU
Min 4: 8 Rep Heavy DL
Min 5: Max unbroken HSPU
Min 6: 6 Rep Heavy DL
Min 7: Max unbroken HSPU
Min 8: 4 Rep Heavy DL
Min 9: Max unbroken HSPU
Min 10: 2 Rep Heavy DL

The weights should go up on each set of Deads. Report scores for all 5 sets of HSPU and all 5 sets of Deads.

Friday 11.14.14

craigkenneyhswCraig Kenney, 2014 ECC

2015 REGIONAL ATHLETES
1. Snatch
A. 3-5 Reps at 75%
B. 3-5 Reps at 80%
C. 3-5 Reps at 85%

2. Clean and Jerk
A. AMRAP 1 of: Clean and Jerk, 265/175
3 mins Rest
B. AMRAP 1 of: Clean and Jerk, 275/185
3 mins Rest
C. AMRAP 1 of: Clean and Jerk, 285/195

3. Squat
10×3 Front Squats, across

4. AMRAP 8 of:
3-6-9-12-15…as high as possible of:
Power Snatch, 95/65
Box Jump Overs, 24/20

2015 OPEN ATHLETES
1. AMRAP 8 of:
3-6-9-12-15…as high as possible of:
Power Snatch, 95/65
Box Jump Overs, 24/20

2. Squat
10×3 Front Squats, across