5.25.15

JS-14338-X2Julie Foucher

2015 REGIONAL & MASTERS QUALIFIED ATHLETES
Rest Day

2016 OPEN ATHLETES
“Murph”
1 mile Run
100 Pull ups
200 Push ups
300 Squats
1 mile Run
Break up the pull-ups, push-ups and squats as desired.

Sunday 5.24.15

JSP-1653-X2Rich Froning and Chris Spealler

2015 REGIONAL & MASTERS QUALIFIED ATHLETES
1. Conditioning
4 rounds with a 20# weight vest:
25 Calorie Row
10 C2B
5 Strict Deficit HSPU

2. Conditioning
3 RFT:
7/5 Muscle ups with a 20# vest
5 Cleans (no vest) – you choose the weight
Rest 5 mins between rounds

2016 OPEN ATHLETES
Rest Day

Saturday 5.23.15

JSP-1585-X2Emily Bridgers and Lauren Brooks

ALL ATHLETES
1. Conditioning
1 mile run
100 air squats
100 abmat sit ups
50 kbs, 2-pood/1.5-pood
50 box jumps overs, 24/20

2. Handstand Walk
175 feet for time

3. Snatch
work up to a heavy single

Wednesday 5.20.15

JSP-11966-X2Ally Bushey and Heather Bergeron

2015 REGIONAL ATHLETES
1. HS Walk
3×125′
3 min rest between sets

2. Snatch
EMOMx9
Min 1: Opening Weight
Min 2: Reach weight
Min 3: Rest

3. EMOMx15
Min 1: Max Calorie Row in :40
Min 2: Max C2B in :40
Min 3: Max Strict Deficit HSPU in :40

2015 MASTERS QUALIFIED ATHLETES & 2016 REGIONAL ATHLETES
1. Barbell Conditioning
Teams of 3 (1 athlete works at a time):
With a running clock…
A. In 7 mins complete:
50 Back Squats, 135/95
50 Back Squats, 185/135
AMRAP Back Squats, 225/155 in remaining time.
Back squats can be taken from a rack.

Rest 3 minutes

B. In 7 mins complete:
50 Strict Shoulder Press, 95/65
50 Strict Shoulder Press, 115/80
AMRAP Strict Shoulder Press, 135/95 in remaining time.
Presses can be taken from a rack.

Rest 3 minutes

C. In 7 mins complete:
50 Dead Lifts, 185/135,
50 Dead Lifts, 225/155
AMRAP Dead Lifts, 275/185 in remaining time.

Tuesday 5.19.15

2015-1-25-06176 (1)Chris Spealler

2015 REGIONAL ATHLETES
1. Randy Work
A. AMRAP Power Snatches (75/55) in :50 – :10 rest
B. AMRAP Power Snatches (75/55) in :50 – :10 rest
C. AMRAP Power Snatches (75/55) in :50

2. Tommy V Work
25 Rope Climbs for time

3. Chipper Work
1 mile Run on TF
30 OHS, 135/95
50 GHDSU
30 SDHP, 135/95

2015 MASTERS QUALIFIED & 2016 OPEN ATHLETES
1. Snatch
7 sets of the following complex:
Pocket High Pull + Hang High Pull + Hang Squat Snatch
Pocket High Pull – Start with the bar at your hips, knees bent, vertical torso. Extend aggressively through knees and pull bar up your torso.
Hang High Pull – Start with the bar at mid thigh with your chest over the bar. Slowly bring the bar to your pockets and pull up your torso.

2. Gymnastics Conditioning
1.2.3.4.5.6.7.8.9.10 unbroken C2B for time. If you break a set you must redo that set before moving on.

3. Conditioning
A. AMRAP 3:
6 FS, 155/105
6 Burpees over Bar

Rest 1:00

B. AMRAP 3: Double unders

Rest 1:00

C. AMRAP 3:
6 FS, 135/95
6 Burpees over Bar

Monday 5.18.15

2015-1-25-05694Brooke Ence

2015 REGIONAL & MASTERS QUALIFIED ATHLETES
Rest Day

2016 OPEN ATHLETES
1. Clean and Jerk
7×3 quick singles, climbing – rest 2 mins between sets.

2. Front Squat
2×10 across

4. Conditioning
50 Wall Balls, 20/14
200 Meter Run
15 Clean an Jerk, 135/95
400 Meter Run
15 Clean and Jerk, 135/95
200 Meter Run
50 Wall Balls, 20/14

Sunday 5.17.15

2015-1-25-06162Sam Briggs

2015 REGIONAL ATHLETES
1. Event 6

Rest 90 mins.

2. Event 7

MASTERS QUALIFIED ATHLETES
1. Gymnastics Skills
10 mins of HS Walk practice

2. Pull up Bar Complex
3 sets of: 2 Bar Muscle ups + 3 C2B + 4 Pull ups + 5 TTB – without coming off the bar.

3. Conditioning
90 Double unders
30 Cleans, 135/95
90 Double unders
30 Front Squats, 135/95
90 Double unders

2016 OPEN ATHLETES
Rest Day

Saturday 5.16.15

2015-1-25-01959Rachel Martinez and Annie Thorisdottior

2015 REGIONAL ATHLETES
1. For time
1 mile Run on TF
50 OHS, 135/95
50 GHDSU
150 DU
50 SDHP, 135/95
50 Box Jump Overs

Rest 90 mins

2. Regional Event 4
Handstand walk 250 for time

3. Regional Event 5
2 Attempts at 1RM Snatch

2015 MASTERS QUALIFIED & 2016 OPEN ATHELTES
1. Strength
10 RM TnG Squat Clean

2. Conditioning
Teams of 3:
With a 25 min clock…
3K Row Buy-In, split up as desired
In the remaining time complete AMRAP of:
50 Hang Power Snatch (75/55)
50 Thrusters (75/55)
50 Sumo DL High Pulls (75/55)
1 athlete works at a time, split up reps as desired.