Saturday 12.20.14

DanielTNorth East Games Athlete, after a year off, is looking to make a statement.

2015 REGIONAL ATHLETES
With a running clock:
at the 0:00
3 RFT:
6 OHS, 165/115
6 Muscle ups

at the 10:00
3 RFT:
9 Power Cleans, 155/105
9 HSPU

at the 20:00
3 RFT:
12 Thrusters, 115/80
12 C2B

at the 30:00
3 RFT:
15 Power Snatches, 95/65
15 Wall Balls, 20/14

2015 OPEN ATHLETES
1. Conditioning
Tabata Mash-up
With a running clock complete As Many Reps As Possible in 8 rounds of :20 on/:10 off of:
1. Wall Balls, 20/14
2. TTB
3. Row, for cals
4. Power Clean, 135/95
Complete all 8 intervals of one movement before moving to the next. Score is total reps for each movement.

Friday 12.19.14

ElisabethAkinwale4-Time Games athlete, and one of our favorites, coming back to defend the Team Title. 

KelleyJackson1Games Athlete, and new athlete to the North East Region.

2015 REGIONAL ATHLETES
1.  Pull/Conditioning
21-15-9
Dead Lifts, 315/225
Box Jumps, 30/24

2.  Odd Object Conditioning
EMOMx10:
Odd: 20/15 Cal Row
Even: AMRAP Stone Shoulders, 100/70

3.  100-Rep Benchmark
100 GHDSU for time.

2015 OPEN ATHLETES
1. 21-15-9
Dead Lifts, 275/185
Box Jumps, 30/24

2. Skills
6×2 Pausing “Rock Bottom” Front Squats, 95/65 – hold each rep for :30 seconds

Wednesday 12.17.14

KristanClever2010 Games Champion, Spirit of the Games winner, and 4x Top-Five Finisher!

2015 REGIONAL ATHLETES
SESSION 1
1. Snatch Technique
EMOMx12
Odd: Power Snatch + Snatch Balance
Even: 3-Position Snatch (3 squat snatches – 1 from the pockets, 1 from the knees, 1 from the floor)

2. Clean Technique
5x Tall Clean – Start standing at full extension without dipping, drop under the bar quickly and receive in a front squat.

3. Gymnastic Density Training
3x sets of sub-maximal Muscle ups – Complete three sets of muscle ups stopping each set 1-2 reps before failure.

4. Row
10x250m, :30 Rest

SESSION 2
1. Conditioning
100 Double unders
5 rounds of Cindy
80 Double unders
4 rounds of Cindy
60 Double unders
3 rounds of Cindy
40 Double unders
2 rounds of Cindy
20 Double unders
1 round of Cindy

2. Mid-Line Accessory Work
50 Hip Extensions
50 GHDSU
50 Hip Extensions

 

2015 OPEN ATHLETES
1. Conditioning
100 Double unders
5 rounds of Cindy
80 Double unders
4 rounds of Cindy
60 Double unders
3 rounds of Cindy
40 Double unders
2 rounds of Cindy
20 Double unders
1 round of Cindy

2. Snatch Technique
EMOMx12
Odd: Power Snatch + Snatch Balance
Even: 3-Position Snatch (3 squat snatches – 1 from the pockets, 1 from the knees, 1 from the floor)

3. Dead Lift
work up to a heavy set of 5.

Tuesday 12.16.14

photo (4)Emily Bridgers has quickly become one of the top Females in the sport.

2015 REGIONAL ATHLETES
1. Plyometrics
5 attempt at a 1RM vertical Jump

2. Lower Body Pull
5×1 Snatch Pull at 105% of 1RM Snatch

3. 20 Rep Benchmark:
20m Front Rack Walking Lunge for max load

4. Conditioning
“Double Time”
Teams of 2, with a running clock. 1 Athlete works at a time.
AMRAP 2: Squat Cleans (135/95)
AMRAP 2: Push Jerks (135/95)
AMRAP 3: Squat Cleans (135/95)
AMRAP 3: Push Jerks (135/95)
AMRAP 4: Squat Cleans (135/95)
AMRAP 4: Push Jerks (135/95)

2015 OPEN ATHLETES
1. Conditioning
“Double Time”
Teams of 2, with a running clock. 1 Athlete works at a time.
AMRAP 2: Squat Cleans (135/95)
AMRAP 2: Push Jerks (135/95)
AMRAP 3: Squat Cleans (135/95)
AMRAP 3: Push Jerks (135/95)
AMRAP 4: Squat Cleans (135/95)
AMRAP 4: Push Jerks (135/95)

2. Skills
EMOMx7: 5 Sotts Press

Monday 12.15.14

JS-4538-X2CFNE Girls testing their Relative Aerobic Power Endurance.

2015 REGIONAL ATHLETES
SESSION ONE:
1. Snatch
EMOMx7: 1 Rep at 90%

2. Clean Jerk
5 climbing sets of: Power Clean + Squat Clean + Push Jerk + Split Jerk

3. Squat
3×5 Back Squat

4. Gymnastic Benchmark
1 set of max rep unbroken C2B Pull ups

SESSION TWO:
1. Conditioning
“The Good Life”
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20

2. Midline 
A. 3×10 Glute Ham Raises
B. 3×20 Weighted Sit ups
C. 2×25 Weighted Hip Extensions, 45/35
D. 2×25 Med Ball GHDSU, 20/14

OPEN ATHLETES
1. Conditioning
“The Good Life”
3 RFT:
500m Row
12 Burpees
21 Box Jumps, 24/20

2. Snatch
EMOMx7: 1 Rep at 90%

3. Squat
3×5 Back Squat

Saturday 12.13.14

photo (2) Last year’s ECC 2nd Place Male and 4-time Games Athlete, Austin Malleolo, is back.

2015 REGIONAL ATHLETES
1. Clean Cycling
Complete each set of Cleans unbroken and Touch and Go – Learn to hold on and cycle the bar faster.
A. 2×3 Squat Cleans at 85%
B. 2×6 Squat Cleans at 70%
C. 2×9 Squat Cleans at 55%
D. 2×12 Power Cleans at 50%
E. 2×15 Power Cleans at 45%

2. Strength Endurance
EMOMx10
Odd: 10 Deads, 275/185
Even: 10 Front Squats, 205/145 – no racks

3. 7 RFT:
1 Legless Rope Climb
100m Run
10 DB 1-arm Snatches, 70/50 (5/side)
100m Run

2015 OPEN ATHLETES
1. Team WOD
10 RFT: teams of two (switch after completing a full round.  Each athlete will complete 5 full rounds).
10 HSPU
10 Deads, 225/155
10 Thrusters, 95/65
10 TTB

Friday 12.12.14

colesagerOne of the best rookies of last year’s Games. Cole is poised to make a big splash this year.

2015 REGIONAL ATHLETES
1. Pulls
5RM Weighted Pull up

2. 20-Rep Benchmark
20 Rep Max Jerk

3. Conditioning
AMRAP 10:
15 Wall Ball, 20/14
12 Box Jump, 24/20
9 CTB PU

4. Row/Odd Movement
3 RFT:
1,000m Row
3 Strict L-Sit Muscle ups 

2015 OPEN ATHLETES
1. Conditioning
AMRAP 10:
15 Wall Ball, 20/14
12 Box Jump, 24/20
9 CTB PU

2. Skills
EMOMx6:
3-position Snatch at 65-70-75-75-70-65%
position 1 – Pockets
position 2 – Above the knee
position 3 – Below the knee
Each minute complete 3 snatches (one from the pockets, one from above and one below the knees)