Friday 10.24.14

tovarlungeStacie Tovar and Elizabeth Akinwale’s partner walking lunges at the 2014 ECC.

2015 REGIONAL ATHLETES
1. Snatch Complex
2 sets of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS at 75% of 1RM Snatch

2. Clean Complex
2 sets of: Power Clean + Hang Squat Clean + Squat Clean at 80% of 1RM

3. Jerk Complex
2 sets of: Push Jerk from back rack + Split Jerk from Front at 85 of 1RM% Push Jerk

4. Squats
10×3 Back Squats, across

5. “Schlitz”
4 RFT:
400m Run
4 Muscle ups
40 Double unders

 

2015 OPEN ATHLETES
1. “Schlitz”
4 RFT:
400m Run
4 Muscle ups
40 Double unders

2. Snatch Complex
1 set of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS at 75% of 1RM Snatch

3. Clean Complex
1 set of: Power Clean + Hang Squat Clean + Squat Clean at 80% of 1RM

4. Jerk Complex
1 set of: Push Jerk from back rack + Split Jerk from Front at 85%

5. Squats
7×3 Back Squats, across

Wednesday 10.22.14

bushropeAlly Bushey

2015 REGIONAL ATHLETES
1. Squats
8×4 Back Squats, across

2. 3 RFT:
25 Wall Balls, 30/20
25 KBS, 2-pood/1.5-pood

3. Work it Wednesday
6 minute Row for max calories
5 minute Lateral Burpee Box Jump Overs, 20″ for max reps
4 minute Assault Bike for max calories
3 minute Snatch, 135/95 for max reps
2 minute Double unders for max reps
1 minute Air Squat for max reps

 

2015 OPEN ATHLETES
1. Squats
8×4 Back Squats, across

2. TEAM WOD
With a running clock, Teams of two complete as much work as possible at each station (1 athlete works at a time:):
6 minutes of Farmer’s Carry, as heavy as possible, for max distance
6 minutes of Sled Drag, bodyweight, for max distance
6 minutes of Ski Erg, for max calories
6 minutes of Cleans, 155/105, for max reps
6 minutes of Assault Bike for max calories
6 minutes of Stone Shoulders or Medball Cleans as heavy as possible for max reps

Tuesday 10.21.14

photo2015 ECC Online Qualifier standards and demo video shoot with
Craig Kenney, Katrin Davidsdottior, Rachel Martinez and Spencer Hendel.

2015 REGIONAL ATHLETES
1. Snatch
A. 3×1 High Hang Snatch Pull at 95% of 1RM snatch
B. 3×1 Second Pull Snatch Drill (move from above the knee position to pockets position, back to above knee then through a snatch pull) at 100% of 1RM snatch
C. 3×1 Snatch Pull at 105% of 1RM Snatch

2. For time:
1,000 Meter Run
40 Pull-Ups
30 Thrusters (95/65)
20 Lateral Barbell Burpees

3. 21-18-15-12-9-6-3 of:
Cals on Assault Bike
GHDSU

2015 OPEN ATHLETES
1. For time:
1,000 Meter Row
40 Pull-Ups
30 Thrusters (95/65)
20 Lateral Barbell Burpees

Monday 10.20.14

IMG_6427 James Hobart

2015 REGIONAL & OPEN ATHLETES
1. Squats
6×6 Back Squats, across

2. For time
7-6-5-4-3-2-1 Muscle ups
14-12-10-8-6-4-2 Burpee Box Jumps, 24/20

3. AMRAP 8
3-6-9-12… of:
Power Cleans, 135/95
Calorie Row
Continue pattern, adding 3 reps each round, until time is called.
Score is rounds completed, plus repetitions.

Saturday 10.18.14

DUraceTommy Hackenbruck, Austin Malleolo, Jordan Troyan, Dan Tyminsky, Chris Spealler at the 2014 ECC

2015 REGIONAL ATHLETES
1. Dead Lift
10-8-6-4-2 for max load, rest as needed between sets.
The goal is to go up in weight on at least one set from the last time we did this.

2. Bench Press
10-8-6-4-2 for max load, rest as needed between sets.

3. Teams of 2 complete:
(1 athlete works at a time):
40-30-20-10 of:
Power Snatches, 115/80
Box Jump Overs, 24/20

Immediately followed by:
40-30-20-10 of:
Overhead Squats, 115/80
TTB

Immediately followed by:
40-30-20-10 of:
Wall Balls, 30/20
Burpees

2015 OPEN ATHLETES
1. Dead Lift
10-8-6-4-2 for max load, rest as needed between sets.
The goal is to go up in weight on at least one set from the last time we did this.

2. Teams of 2 complete:
(1 athlete works at a time):
40-30-20-10 of:
Power Snatches, 95/65
Box Jump Overs, 24/20

Immediately followed by:
40-30-20-10 of:
Overhead Squats, 95/65
TTB

Immediately followed by:
40-30-20-10 of:
Wall Balls, 20/14
Burpees

Friday 10.17.14

bigbri9982010 Master’s Champion Brian Curley

2015 REGIONAL ATHLETES
1. Squat
Front Squat, 10×3 across

2. With a running clock:
at the 0:00
10-8-6-4-2 Clean and Jerk, 135/95
1 round of “Cindy” after every set

at the 20:00
10-8-6-4-2 Clean and Jerk, 135/95
1 round of “Nate” after every set

at the 40:00
10-8-6-4-2 Clean and Jerk, 135/95
1 round of “Mary” after every set

2015 OPEN ATHLETES
1. Squat
Front Squat, 10×3 across

2. For time:
10-8-6-4-2 Clean and Jerk, 135/95
2 rounds of “Cindy” after every set

 

Wednesday 10.15.14

doug b 777Doug Bell

2015 REGIONAL & OPEN ATHLETES
1. Snatch
A. Snatch Grip Push Press from behind neck – quickly work up to a heavy single
B. Snatch Grip Push Jerk from behind neck – quickly work up to a heavy single
C. Snatch Balance – quickly work up to a heavy single
D. High Hang Squat Snatch – work up to a heavy single

2. Front Squats
8×4 Front Squats, across

3. For Time:
15 Power Snatches, 135/95
100 Double unders
12 Power Snatches, 155/105
100 Double unders
9 Power Snatches, 185/135
100 Double unders
6 Power Power Snatches, 205/145