1. Conditioning
EMOMx21
Min 1: :35 seconds for max calorie Row
Min 2: :35 seconds for max reps of Clean and Jerks at 135-155/95-115 *should be a little tough so not a lot of reps
Min 3: :35 seconds for max reps of Muscle ups or ring dips (athlete choice- mark in notes).
5×5 Back Squat, 65%
5×5 Back Squat, 75%
for Time:
30 Thrusters, 95/65
90 Double unders
20 Thrusters, 95/65
60 Double unders
10 Thrusters, 95/65
30 Double unders
2. Gymnastics Conditioning
A. 3 x max rep unbroken Strict Deficit HSPU, 10/7″ – rest as needed
B. 2 x max rep unbroken Kipping Deficit HSPU, 10/7″ – rest as needed
C. 1 x max rep unbroken Strict HSPU
3. Conditioning
“Zeus”
3 RFT
30 Wall ball shots, 20/14
30 pound Sumo deadlift high-pull, 75/55
30 Box jump, 20″
30 Push press, 75/55
30 calories Row
30 Push-ups
10 Back squat, Body weight
4. Midline Conditioning
3×10 GHD Presses – Press bar over your eyes.
3×10 Ring In/outs
3×10 Glute Ham Raises
SESSION 1
1. Conditioning
For time:
30 Snatches, 135/95
30 Clean and Jerks, 135/95
30 Thrusters, 135/95
2. Gymnastics Pulling
10 set of: Legless Rope Climb + 2 Rope Climbs, rest 2 minutes between rounds.
3. Conditioning
3 RFT:
40 Calorie Row
30 TTB
20 Calorie Assault Bike
10 TTB
2 minute rest after each round
SESSION 2
1. Snatch Accessory
3×5 Sotts Press from the front rack
2. Squat
Work up to a heavy double OHS
3. Snatch Accessory
Work up to a heavy double Snatch Grip Push Press from behind the neck
4. Snatch Accessory
Work up to a heavy double Snatch Grip Dead lift
5. Squat
Work up to a heavy double OHS
1. Snatch
EMOM for as long as possible: Start at 95/65# and add 5-20# every minute for as long as possible.
2. Overhead Squat
3×2
3. Conditioning
21 – 15 – 9:
Deadlifts, 275/185
Box Jumps, 30/24″
*mod weight and box height as needed
3 sets of 5 back squats work up or stay heavy across lifts
EMOMx30
6 rounds of:
Min 1: 10 slam ball over shoulder
Min 2: 15/12 Cal Assault Bike
Min 3: 18/15 Calorie Row
Min 4: 50 Double unders
Min 5: 8 alt pistols
if you fall off time keep going and note time finished but do your best to keep pushing to finish within the minute
2016 REGIONAL ATHLETES
1. Barbell Cycling
A. 4×4 Unbroken Power Cleans for time, 245/165 – rest as little time as possible between sets
B. 3×6 Unbroken Hang Power Snatches, 175/125 – rest as little time as possible between sets
C. 2×8 Unbroken Thrusters for time, 185/135 – rest as little time as possible between sets
2. Rowing
9×1:40 on, :20 off (2 min rest after round 5)
This is a preset WOD on the C2 Rower. Choose “Select Workout” then “Custom List” then “v1:40/20r…9″.
Record meters for each interval.
SESSION 2:
1. Conditioning
For Time:
30 Thrusters, 95/65
90 Double unders
20 Thrusters, 95/65
60 Double unders
10 Thrusters, 95/65
30 Double unders
2. Gymnastics Conditioning
For time
9 Strict Deficit HSPU, 7/4″
27 GHDSU
15 Kipping Deficit HSPU, 7/4″
21 GHDSU
21 Strict HSPU
15 GHDSU
27 Kipping HSPU
9 GHDSU
2016 OPEN ATHLETES
1. Barbell Cycling
A. 4×6 Unbroken Power Cleans for time, 205/145 – rest as little time as possible between sets
B. 3×9 Unbroken Hang Power Snatches, 135/95 – rest as little time as possible between sets
2. Conditioning
same as 1 above
3. Rowing
3 Rounds for time:
40 Calorie Row
4 min Rest
20 Calorie Row
2 min Rest
For time
9 Strict Deficit HSPU, 7/4″
27 GHDSU
15 Kipping Deficit HSPU, 7/4″
21 GHDSU
21 Strict HSPU
15 GHDSU
27 Kipping HSPU
9 GHDSU
1. Conditioning
For time:
15-10-5:
Power Clean, 135/95
HSPU
Directly into…
15-10-5:
Hang Power Clean, 135/95
Ring Dip
*mod as needed and put in notes
Conditioning
EMOMx8:
Odd: 16/10 Calorie Row
Even: 3 burpees 7 sit ups + 9 Box Jumps, 24/20
3 Rounds for time of:
15 Overhead Squats, 105-115/70-80
15 TTB
5 Squat Snatch, 105-115/70-80
10 ctb’s
3 RFT:
35 Calorie Assault Bike
25 Burpees
15 Jerks, 135/95
* either before or after the wod get in 5 sets of 3 back squats- you can work up or keep weight same across- make it a little challenging