A.
Every 2 minutes, for 18 minutes:
Station1 - Muscle-Ups x Max Reps in 45 seconds
Station 2 - Handstand Walk Practice
Station 3 - L-Sit Hold x 45 seconds accumulated time
B.
2016 Regional Event 7
21-15-9
Thrusters 95/65 lbs
3-2-1
Legless Rope Climb
A.
Every 3 minutes, for 15 minutes:
Push Press x 3-5
B.
Two sets for times of:
Row 500 Meters
30 Ring Dips or 40 Push-Ups
20 Toes-to-Bar
Rest 4-5 minutes between sets
Every 8 minutes, for 40 minutes for times of:
Alternating Single-Arm DB Snatch + 2 Lunge Steps w/DB Overhead x 10 reps
Pull-Ups x 15 reps
Run 400 Meters
A.
Three sets of:
Back Squat x 3 reps @ 85-90% of your 1-RM
Rest 60 seconds
Single-Arm Dumbbell Row x 10-12 reps @ 2111
Rest 60 seconds
B.
For time:
Row 1000 Meters
followed immediately by . . .
Three rounds of:
30 Double-Unders
20 Deadlifts 185/125
10 Strict Handstand Push-Ups
15 minute time cap
A.
Every 2 minutes, for 16 minutes:
Hang Snatch x 1.1.1
Build in load over the course of the eight sets.
B.
Complete as many rounds and reps as possible in 7 minutes of:
7 Hang Snatches 135/95 lbs
14 Box Jumps 24/20"
In teams of 3, each athlete per team completes one of the following:
1 - Athlete 1 completes on a 3 minute clock - 5 rep max Front Squat
2 - Athlete 2 completes on a 3 minute clock - 3 rep max Hang Clean
3 - Athlete 3 completes on a 3 minute clock - 1 rep max Shoulder-to-Overhead
Rest until the 10:00 then...
For time:
150 Power Snatches 75/55 lbs.
100 Toes-to-Bar
150 Overhead Squats 75/55
100 Toes-to-Bar
*One athlete works at a time
*32 minute time cap
A.
Every two minutes, for 12 minutes:
Power Snatch + Snatch
B.
For 15 minutes work through the following:
20 Alternating Pistols
5 Burpee Bar Muscle-Ups (or pull-up/chest-to-bar)
30' Handstand Walk
15 Strict V-Ups
2 Rope Climbs
10 Strict Ring Dips
A.
With a continuous running clock, perform the following:
0:00 – 1000 Meter Row
5:00 – 50 Burpees
10:00 – 30 Strict Pull-Ups
15:00 – 50 Wall Ball Shots
20:00 – 30 Alternating Dumbbell Snatch
25:00 – 800 Meter Run
B.
Three sets of:
Single-Arm Dumbbell Row x 8 reps each arm @ 2111
Rest 30 seconds
Hollow Hold/Rock x 60 seconds
Rest 30 seconds
A.
Every 3 minutes, for 15 minutes:
Strict Overhead Press x 4-6 reps
*Be productive with the remainder of your three minutes to work mobility
B.
Complete as many rounds and reps as possible in 12 minutes of:
30 Double-Unders
20 Kettlebell Swings 24/16 kg
10 Single Arm Kettlebell Press - 5 each arm
A.
Every 2 minutes, for 18 minutes:
Station 1 - Muscle-Ups x Max Reps in 45 seconds
Station 2 - Handstand Walk Practice
Station 3 - L-Sit Hold x 45 seconds accumulated time
B.
3 sets for max reps
Against a 3 minute running clock, complete:
400 Meter Row
Handstand Push-Ups x Max reps (or L-Sit DB Press)
Rest 2 minutes
A.
Every minute, on the minute, for 12 minutes, perform:
Clean x 2 reps
(build over the course of the 12 sets to today’s heavy double)
B.
Three rounds for time of:
7 Squat Cleans 155/105 lbs
14 Box Jump-Overs 24″/20″
21 Toes-to-Bar
In teams of two, complete the following for time:
1600 Meter Med-Ball Run
100 Partnered Burpee Wall Ball Shots
(you must perform a burpee immediately after throwing the ball and before catching it from your partner’s toss)
200 Partnered Med Ball Sit-Ups
300 Double-Unders
400 Meter Walking Lunge with Med-Ball
(only the partner with the ball may lunge the team forward)
A.
Every 90 seconds, for 15 minutes:
Power Clean + Clean
*build over the 10 sets
B.
Five rounds for time:
Row 300 Meters
12 Front Squats 135/95 lbs
12 Pull-Ups
A.
Four sets of:
Box Step-Ups x 10 each leg
(rest 30 seconds between legs)
Rest 60 seconds
Single-Arm Dumbbell Row x 6-8 each arm @2111
Rest 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Snatches 75/55 lbs
20 Overhead Alternating Reverse Lunges
A.
Every 3 minutes, for 15 minutes:
Strict Overhead Press x 4-6 reps
*Use the remainder of your three minutes to perform work on calf and/or hip flexor mobility.
B.
Every 90 seconds, for 15 minutes of:
5 Push Presses
10 Burpees Over the Barbell
A.
Four sets of:
Single-Leg Deadlift x 6-8 reps each leg @ 3011
Rest 30 seconds between legs, rest 60 seconds after
L-Sit x accumulate 45-60 seconds accumulate
Rest 60 seconds
Supine Ring Row x 10-12 reps @ 2111
B.
For max reps/calories:
2 Minutes of Assault Bike (for calories)
2 Minutes of Kettlebell Swings
2 Minutes of Double-Unders
2 Minutes of Kettlebell Swings
2 Minutes of Assault Bike (for calories)
In honor of Memorial Day and the sacrifices made by so many heroes of our armed forces.
“Partner Murph”
For time:
1 mile run (together)
100 Pull-Ups
200 Push-Ups
300 Squats
1 mile run (together)
“A hero is someone who has given his or her life to something bigger than oneself.” – Joseph Campbell
A.
Two sets not for time, of:
Rope Climb x 1-2 ascents
Seated Leg Raises x 15-20
Handstand Walk x 15-20 Meters or Nose-to-Wall Hold x 30 seconds
B.
For time:
20 Overhead Squats 135/95 lbs
30 Kettlebell or Dumbbell Snatch
40 Wall Ball Shots 20/14 lbs
50 Double-Unders
50 Calories of Rowing
50 Double-Unders
40 Wall Ball Shots 20/14 lbs
30 Kettlebell or Dumbbell Snatch
20 Overhead Squats 135/95 lbs
*25 minute cap
A.
Every 2 minutes, for 20 minutes
Power Jerk + Split Jerk x 1
B.
Complete as many rounds and reps as possible in 10 minutes of:
100 Meter Farmer’s Carry
20 AB Mat Sit-Ups
30 Jumping Split Lunges
A.
Every minute, on the minute, for 15 minutes:
Minute 1 – Reverse Snow Angels x 15-20 reps
Minute 2 – Banded Hip Bridges x 20 reps
Minute 3 – Banded Clam Shells x 8-10 reps each side
B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2 and 1 reps for time of:
225/155 lb Deadlift
Burpees Over the Barbell