170529

Sunday 170528
2017 Regional Event 6
For time:
30-cal. bike
20 burpee box jump-overs
10 odd-object cleans

Men use a 30-in. box
Women use a 24-in. box

Find a sandbag, medicine ball or other heavy odd object for the cleans.

30 calorie row, 24" box, 80 lb duffel bag.
Time: 5:20

Warm-up 10 minute row: 2354m, 2:07.4/500m
Cool-down 10 minute row: 2331m, 2:08.7/500m

170529

Monday 170529
Pat
Wearing a 20-lb. vest, 6 rounds for time:
25 pull-ups
50-ft. front-rack lunge, 75 lb.
25 push-ups
50-ft. front-rack lunge, 75 lb.

3 rounds.
Time: 23:40 (5:30, 7:46, 10:23)

Warm-up 10 minute row: 2391m, 2:05.4/500m

170526

Sunday 170521
3 rounds for time of:
Row 250 meters
65-lb. squat snatches, 12 reps
21 push-ups

Time: 9:17 (2:45, 3:05, 3:36)

Warm-up 10 minute row: 2334m, 2:08.5/500m
Cool-down 10 minute row: 2248m, 2:13.5/500m

170524

Thursday 170511
2017 Regional Event 2
21-15-9 reps for time of:
Dumbbell snatches
Ring dips
Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell

Scaled to: 55 lbs/bar dips.
Time: 6:20

Warm-up 10 minute row: 2335m, 2:08.4/500m

170523

Teams of 2:
100 Calorie Row
100 Box Jumps (24/20″)
100 Deadlifts (185/125#)
100 Russian Kettlebell swings (1.5/1 pood)
100 Burpees
100 Russian Kettlebell swings (1.5/1 pood)
100 Deadlifts (185/125#)
100 Box Jump Overs (24/20″)
100 Calorie Row

Time: 40:32

170521

Baseline
500m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

Time: 4:25 (row: 1:37.4)

Warm-up 10 minute row: 2350m, 2:07.6/500m
Cool-down 10 minute row: 2327m, 2:08.9/500m

170520

Sunday 170430
Miron
5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight

Scaled to 1000m row, 112 lbs/215 lbs.
Time: 41:46 (7:05, 8:34, 8:51, 8:49, 8:23)

Row times: 3:05.2, 3:56.6, 4:04.1, 4:07.8, 4:08.7

Warm-up 10 minute row: 2401m, 2:04.9/500m

170515

Wednesday 170517
Complete as many reps as possible in 20 minutes of:
Run 400 meters
Max rep body-weight overhead squats

122.5 lbs.
6 rounds. 8+8+8+4+8+8=44 reps total

Warm-up 10 minute row: 2290m, 2:11.0/500m

170516

Monday 170515
2017 Regional Event 3
For time:
100-ft. dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge
Men use an 80-lb. dumbbell and 30-lb. ball

Women use a 55-lb. dumbbell and 20-lb. ball

scaled to:

100-ft. dumbbell overhead walking lunge, 55 lbs
100 single-unders
50 wall-ball shots, 20 lbs
lay-to-stand rope climb, 10 ascents
50 wall-ball shots, 20 lbs
100 single-unders
100-ft. dumbbell overhead walking lunge, 55 lbs

Time: 18:22

Warm-up 10 minute row: 2364m, 2:07.6/500m

170514

Saturday 170513
Sumo deadlift 5-5-5-5-5 reps
Bench press 5-5-5-5-5 reps

225-255-285-315-345
115-135-155-175-180

Warm-up 10 minute row: 2322m, 2:07.6/500m
Cool-down 10 minute row: 2277m, 2:11.7/500m

170513

Friday 170512
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups
95-lb. overhead squats, 10 rep

scaled to:
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 abmat sit-ups
20 push-ups

6 rounds + 80m (3:06, 3:04, 3:17, 3:23, 3:23, 3:31)

Warm-up 10 minute row: 2322m, 2:09.2/500m
Cool-down 10 minute row: 2277m, 2:11.7/500m

170512

Thursday 170511
2017 Regional Event 2
21-15-9 reps for time of:
Dumbbell snatches
Ring dips

Men use an 80-lb. dumbbell
Women use a 55-lb. dumbbell

70 lbs.
Time: 9:00

Warm-up 10 minute row: 2350m, 2:07.6/500m
Cool-down 10 minute row: 2317m, 2:09.4/500m

170510

Monday 170508
Complete as many rounds as possible in 12 minutes of:
Run 200 meters
50-ft. handstand walk
30-second handstand hold

3 rounds + 200m

170509

Tuesday 170509
For time:
150 single-unders
20 bar muscle-ups
10 squat cleans, 115 lb.
150 single-unders
15 bar muscle-ups
15 squat cleans, 115 lb.
150 single-unders
10 bar muscle-ups
20 squat cleans, 115 lb.
150 single-unders

scaled to:
150 single-unders
20 pull-ups
20 ring dips
10 squat cleans, 95 lb.
150 single-unders
15 pull-ups
15 ring dips
15 squat cleans, 95 lb.
150 single-unders
10 pull-ups
10 ring dips
20 squat cleans, 95 lb.
150 single-unders

Time: 21:17

Warm-up 10 minute row: 2354m, 2:07.4/500m

170507

Friday 170505
50-40-30-20-10 reps for time of:
Wall-ball shots, 20-lb. ball
Box jumps, 24-in. box

Time: 20:16

Warm-up 10 minute row: 2323m, 2:09.1/500m
Cool-down 10 minute row: 2265m, 2:12.4/500m

170506

Thursday 170504
For time:
15 push presses
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent

Use ¾ body weight for push presses and climb a 15-ft. rope.

Scaled to 115 lbs. 4 pull-ups+4 knees to elbows+4 air squats per rope climb

Time: 17:40

Warm-up 10 minute row: 2311m, 2:09.8/500m
Cool-down 10 minute row: 2210m, 2:15.7/500m

170503

5 Rounds
3min AMRAP
500m Row
Push Ups
*Rest 2 minutes
Score is total push ups

31+24+24+24+25=128 (hand release)
Row: 1:45.5, 1:47.5, 1:49.6, 1:49.8, 1.48.7

Warm-up: 5 minute row: 1178m, 2:07.3/500m

170502

Saturday 170429
Complete as many rounds as possible in 20 minutes of:
45-lb. dumbbell squat cleans, 10 reps
15 pull-ups
20 box jumps

24" box jumps. 95 lb barbell squat cleans.
4 rounds + 10 squat cleans + 15 pull-ups + 9 box jumps

Warm-up 10 minute row: 2322m, 2:09.2/500m