Monday 1.26.15

1200x630

Follow the action all weekend.
Scoreboard on ECChampionships.com
Watch Live Online at FloElite.com
Instagram at ECChampionships
Twitter at #KCECC

2015 REGIONAL ATHLETES
SESSION 1
1. Snatch
A. 5×2 Snatch Grip Push Press from behind the neck.
B. 5×1 High Hang Power Snatch
C. 3×2 Overhad Squat

2. Barbell Conditioning
EMOMx6: 5 Power Cleans at 225/155 + 5 Lateral Barbell Burpees

3. Front Squat
5×10 Climbing

SESSION 2
1. Conditioning (WOD from Chris Spealler)
100 Thrusters, 75/55
1000m Row

2. Gymnastics
A. 3 sets of Max Strict Parallete HSPU
B. 2 sets of kipping PHSPU
C. 1 set of regular Strict HSPU

2015 OPEN ATHLETES
1. Conditioning (WOD from Chris Spealler)
100 Thrusters, 75/55
1000m Row

2. Snatch
A. 5×2 Snatch Grip Push Press from behind the neck.
B. 5×1 High Hang Power Snatch
C. 3×2 Overhad Squat
D. Front Squat 2×10

Saturday 1.24.15

JS-9249-X2Geoff Leard

2015 REGIONAL ATHELTES
1. Snatch Complex
Work up to a heavy 3-position Snatch – this is 3 reps, 1 at the pockets, 1 at mid thigh, 1 at the floor.

2. Strength
Work up to a 5RM Thruster

4. Conditioning
5RFT:
5 Bench Press, 225/155
5 Muscle ups

5. Conditioning
3 RFT:
75 Double Unders
50 Air Squats
25 Cal Row

2015 OPEN ATHELTES
1. Conditioning
3 RFT:
75 Double Unders
50 Air Squats
25 Cal Row

Friday 1.23.15

JS-9325-X2 Michele Letendre and Mat Fraser.

2015 REGIONAL ATHLETES
1.  Squat
5×2 Back Squat

2. Pull
7×2 2-position Hang Clean Pull, climbing
Position 1: Hips/Pockets
Position 2: Mid Thigh

3. Conditioning
AMRAP 8:
5 Dumbbell Deads, 50/35
5 Dumbbell Hang Power Cleans, 50/35
5 Dumbbell Front Squats, 50/35
5 Dumbbell Jerks, 50/35

2015 OPEN ATHLETES
1. AMRAP 8:
5 Deads, 135/95
5 Hang Power Cleans, 135/95
5 Front Squats, 135/95
5 Jerks, 135/95

Wednesday 1.21.15

JS-9028-XLHeather Bergeron

2015 REGIONAL & OPEN ATHLETES
1. Strength
EMOMx10:
Odd: 5 Power Cleans – you choose the weight
Even: 5 Front Squats From a Rack – you choose the weight

2. Team Conditioning
Teams of 2:
Partner A completes 20 Strict HSPU while Partner B completes 2 Legless Rope Climbs
Partners switch stations, and repeat.
20 Partner Burpee WallBalls (20/14) – 1 ball, 1 target. Partner A does a burpee then a wall ball. Partner B does a burpee and catches the ball and repeats – once the ball hits the target, that is 2 reps.
40 Hang Squat Cleans (135/95) – 1 barbell, break up reps as desired.
40′ Fireman Carry Walking Lunge your buddy. Partners switch roles, and repeat.

3. Conditioning
3 RFT:
20 Calories on Rower
20 Calories on Assault Bike

Tuesday 1.20.15

JS-9272-X2Michele Letendre

2015 REGIONAL & OPEN ATHLETES
1. EMOMx10
Odd: Row 20/15 Cals
Even: 1 heavy Front Squat from a rack + 1 Strict Def. HSPU. – you choose the weight and deficit.

2. Teams of 2:
30 Lateral Burpee Box Jump Overs (20″)
30 Snatches (155/105)
30 Lateral Burpee Box Jump Overs (20″)
30 Clean and Jerks (155/105)
30 Lateral Burpee Box Jump Overs (20″)
30 Thrusters (155/105)
*Share reps as needed

Monday 1.19.15

JS-9234-X2Mat Fraser

2015 REGIONAL ATHLETES
Back-Off Week
1. Snatch
3×1 Squat Snatch, across at 90%

2. Strength
1×6 Front Squats

3. Gymnastics
3 sets of muscle ups, across at 70% of best max set – rest as needed between sets.

4. Conditioning
“ECC Redline Overhead Synch.”
Teams of 4, 2 guys and 2 girls
40 CTB Each Athlete (Both Girls same time, then both guys)
30 Cal Row Each Athlete (Both Girls same time, then guys)
In Guy + Girl Pairs, with 2 x Barbells – Synchronized OHS
20 OHS (185/135)
15 OHS (205/145)
10 OHS (225/155)

2015 OPEN ATHLETES
Back-Off Week
1. Conditioning
“ECC Redline Overhead Synch.”
Teams of 4, 2 guys and 2 girls
40 CTB Each Athlete (Both Girls same time, then both guys)
30 Cal Row Each Athlete (Both Girls same time, then guys)
In Guy + Girl Pairs, with 2 x Barbells – Synchronized OHS
20 OHS (155/105)
15 OHS (185/135)
10 OHS (205/145)

Saturday 1.17.15

james copyJames Hobart.

2015 REGIONAL ATHLETES
1. Clean and Jerk Complex
work up to a heavy complex of: Squat Clean + Front Squat + Jerk

2. ConditionTask Priority FGB
3 RFT:
30 Wall Balls, 20/14
30 Sumo Dead High Pulls, 75/55
40 Box Jumps, 20″
40 Push Press, 75/55
20/15 Cal Row
rest exactly 1 minute after each round.

2015 OPEN ATHLETES
1. “Fight Gone Bad”
3 rounds of:
1 min for max reps of Wall Balls, 20/14
1 min for max reps of Sumo Dead High Pulls, 75/55
1 min for max reps of Box Jumps, 20″
1 min for max reps of Push Press, 75/55
1 min for max cals of Rowing
1 min rest