Sunday 2.17.2019

Sunday 2.17.2019

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 2.16.2019

2019 Qualifier Athletes

Bar Muscle-Ups
Alternating On the Minute x 10 (5 Rounds):
Odd Minutes: 3 Position Power Snatch + 3 Overhead Squats
Even Minutes: 3-6 Bar Muscle-ups

"Leaps & Bounds"
For Time:
3 Rope Climbs, 9 Box Jump Overs, 48 Power Snatches (75/55)
3 Rope Climbs, 9 Box Jump Overs, 24 Snatches (95/65)
3 Rope Climbs, 9 Box Jump Overs, 12 Snatches (135/95)
3 Rope Climbs, 9 Box Jump Overs, 6 Snatches (185/135)
3 Rope Climbs, 9 Box Jump Overs, 3 Snatches (225/155)

Box: (24/20)

Run Conditioning
3 x 1:30 On, :30 Off
3 x 1:15 On, :45 Off
3 x 1:00 On, 1:00 Off

2019 Open Athletes

Bar Muscle-Ups
Alternating On the Minute x 10 (5 Rounds):
Odd Minutes - 3 Power Snatches
Even Minutes - :40 Seconds Bar Muscle-Up Practice

"Leaps & Bounds" (Team Version)
Teams of 3
For Time (30 Minute Cap):
120 Power Snatches (75/55), 120 Box Jump Overs, 12 Rope Climbs
90 Power Snatches (95/65), 90 Box Jump Overs, 9 Rope Climbs
60 Power Snatches (115/80), 60 Box Jump Overs, 6 Rope Climbs
30 Power Snatches (135/95), 30 Box Jump Overs, 3 Rope Climbs

Box: (24/20)

"Leaps & Bounds" (Individual Version)
For Time:
15 Power Snatches (95/65), 15 Box Jump Overs, 3 Rope Climbs
12 Power Snatches (115/80), 15 Box Jump Overs, 3 Rope Climbs
9 Power Snatches (135/95), 15 Box Jump Overs, 3 Rope Climbs
6 Power Snatches (165/110), 15 Box Jump Overs, 3 Rope Climbs

Box: (24/20)

Friday 2.15.2019

2019 Qualifier Athletes

"Waterproof"
21 - 15 - 9
Row Calories
Front Squats (95/65)

15 - 12 - 9
Toes to Bar
Hang Squat Cleans (95/65)

12 - 9 - 6
Barbell Facing Burpees
Thrusters (95/65)

Gymnastic Conditioning
AMRAP 4:
15 Kettlebell Swings (70/53)
50' Unbroken Handstand Walk

Rest 2 Minutes

AMRAP 4:
15 Kettlebell Swings (70/53)
50' Unbroken Handstand Walk

Recovery Bike
25 Minute Effort

On the 5:00, 10:00, 15:00 and 20:00 - 20 GHD Sit-ups

2019 Open Athletes

"Waterproof"
21 - 15 - 9
Row Calories
Front Squats (95/65)

15 - 12 - 9
Toes to Bar
Hang Squat Cleans (95/65)

12 - 9 - 6
Barbell Facing Burpees
Thrusters (95/65)

Gymnastic Conditioning
AMRAP 4:
10 Kettlebell Swings (53/35)
25' Unbroken Handstand Walk

Rest 2 Minutes 

AMRAP 4:
10 Kettlebell Swings (53/35)
25' Unbroken Handstand Walk

Recovery Bike
25 Minute Effort

On the 5:00, 10:00, 15:00 and 20:00 - 20 GHD Sit-ups

Thursday 2.14.2019

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Wednesday 2.13.2019

2019 Qualifier Athletes

Power Clean
On the Minute x 10:
On the 0: 3 Power Cleans @ 65%
On the 1: 2 Power Cleans @ 70%
On the 2: 1 Power Cleans @ 75%
On the 3: Rest
On the 4: 3 Power Cleans @ 70%
On the 5: 2 Power Cleans @ 75%
On the 6: 1 Power Cleans @ 80%
On the 7: Rest
On the 6, 7, 8, 9 and 10: 1 Power Clean (Building in Weight)

"Squeaky Wheel"
3 Rounds:
100 Double Unders
25/18 Calorie Assault Bike
50' Handstand Walk
10 Push Jerks (225/155)

Body Armor
5 Supersets:
5-4-3-2-1: Heavy Deadlifts

After Each Set:
10 Dumbbell Bench Press
15 Weighted AbMat Sit-ups

2019 Open Athletes

Power Clean
On the Minute x 10:
On the 0: 3 Power Cleans @ 65%
On the 1: 2 Power Cleans @ 70%
On the 2: 1 Power Cleans @ 75%
On the 3: Rest
On the 4: 3 Power Cleans @ 70%
On the 5: 2 Power Cleans @ 75%
On the 6: 1 Power Cleans @ 80%
On the 7: Rest
On the 6, 7, 8, 9 and 10: 1 Power Clean (Building in Weight)

"Squeaky Wheel"
AMRAP 15:
60 Double Unders
30/21 Calorie Bike
10 Push Jerks (165/110)

Body Armor
5 Supersets:
5-4-3-2-1: Heavy Deadlifts

After Each Set:
10 Dumbbell Bench Press
15 Weighted AbMat Sit-ups

Tuesday 2.12.2019

2019 Qualifier Athletes

Back Squat
On the 0: 10 Reps @ 70%
On the 3: 8 Reps @ 75%
On the 6: 6 Reps @ 80%
On the 9: 4 Reps @ 85%
On the 12: 2 Reps @ 90%

"Top Heavy"
15-12-9-6-3:
Power Cleans (185/125)
Strict Deficit Handstand Push-ups (3"/1.5")
Front Squats (185/125)
Strict Chest to Bar Pull-ups

Row Conditioning
On the 0:00 - 21/15 Calorie Row
On the 1:30 - 18/13 Calorie Row
On the 3:00 - 15/11 Calorie Row

On the 5:00 - 21/15 Calorie Row
On the 6:30 - 18/13 Calorie Row
On the 8:00 - 15/11 Calorie Row

On the 10:00 - 21/15 Calorie Row
On the 11:30 - 18/13 Calorie Row
On the 13:00 - 15/11 Calorie Row

2019 Open Athletes

Back Squat
On the 0: 10 Reps @ 70%
On the 3: 8 Reps @ 75%
On the 6: 6 Reps @ 80%
On the 9: 4 Reps @ 85%
On the 12: 2 Reps @ 90%

"Top Heavy"
AMRAP 18:
9 Power Cleans (155/105)
12 Strict Handstand Push-ups
9 Front Squats (155/105)
12 Strict Pull-ups

Row Conditioning
On the 0:00 - 21/15 Calorie Row
On the 1:30 - 18/13 Calorie Row
On the 3:00 - 15/11 Calorie Row

On the 5:00 - 21/15 Calorie Row
On the 6:30 - 18/13 Calorie Row
On the 8:00 - 15/11 Calorie Row

On the 10:00 - 21/15 Calorie Row
On the 11:30 - 18/13 Calorie Row
On the 13:00 - 15/11 Calorie Row

Monday 2.11.2019

2019 Qualifier Athletes

Snatch Balance
5 Reps @ 40%
4 Reps @ 50%
3 Reps @ 60%
2 Reps @ 70%
1 Rep @ 80%

Percentages Based Off Your 1RM Snatch

High Hang Pausing Squat Snatches
On the 1:30 x 4 Sets: 2 Reps

Loads Progress: 50-55-60-65%

Snatch
On the Minute x 11: 1 Squat Snatch

Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

Gymnastic Conditioning
Ascending Ladder for 7 Minutes:
1 Ring Muscle-ups, 3/2 Calorie Assault Bike
2 Ring Muscle-ups, 6/4 Calorie Assault Bike
3 Ring Muscle-ups, 9/6 Calorie Assault Bike

"Shut Down"
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (70/50)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs

Swim Conditioning
5 Sets of 150 Meters (50 Light, 50 Moderate, 50 Fast)

Rest 2 Minutes Between

2019 Open Athletes

Snatch Balance
5 Reps @ 40%
4 Reps @ 50%
3 Reps @ 60%
2 Reps @ 70%
1 Rep @ 80%

Percentages Based Off Your 1RM Snatch

High Hang Pausing Squat Snatches
On the 1:30 x 4 Sets: 2 Reps

Loads Progress: 50-55-60-65%

Snatch
On the Minute x 11: 1 Squat Snatch

Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

Gymnastic Conditioning
Ascending Ladder for 7 Minutes:
1 Ring Muscle-ups, 3/2 Calorie Assault Bike
2 Ring Muscle-ups, 6/4 Calorie Assault Bike
3 Ring Muscle-ups, 9/6 Calorie Assault Bike

"Shut Down"
On the 4:00 x 6 Rounds:
12 Dumbbell Power Snatches (50/35)
12 Burpees Over Dumbbell
12 x 10 Meter Shuttle Runs

Sunday 2.10.2019

2019 Qualifier Athletes

Rest Day

2019 Open Athletes

Rest Day

Saturday 2.9.2019

2019 Qualifier Athletes

Gymnastics Conditioning
5 Rounds, Not for Time:
1-2 Pegboard Ascents
16 Alternating Pistols

Weightlifting Complex
On the 2:00 x 5 Sets:
7 Deadlifts
5 Hang Power Cleans
3 Jerks

"Georgia"
For Time:
30 Ring Muscle-ups
200 Double Unders
10 Power Cleans
10 Front Squats
10 Jerks

Barbell: 265/175

Gymnastic Conditioning
3 Rounds:
25 Dumbbell Deadlifts (50's/35's)
100' Dumbbell Front Rack Walking Lunge (50’s/35’s)
5 Rope Climbs (15')

Rest 2 Minutes Between

2019 Open Athletes

Weightlifting Complex
On the 2:00 x 5 Sets:
7 Deadlifts
5 Hang Power Cleans
3 Jerks

“Mumbo Jumbo”
Teams of 3
For Time (30 Minute Cap)
3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)

100/70 Calorie Assault Bike

2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)

100/70 Calorie Assault Bike

1 Round:
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)

Midline
3 x 25 Weighted Hip Extensions

After Each Set: 20 Hollow Rocks

Friday 2.8.2019

2019 Qualifier Athletes

Snatch Technique
On the 1:30 x 5 Sets:
3-Position Squat Snatch (High Hang, Hang, Floor)

Sets: 60, 63, 66, 69, 72%

"Twenty-Something"
AMRAP 20:
30 Overhead Squats (115/80)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

Stamina Builder
For Time:
50 Double Unders, 20' Handstand Walk, 50 Sit-ups, 20' Handstand Walk
40 Double Unders, 20' Handstand Walk, 40 Sit-ups, 20' Handstand Walk
30 Double Unders, 20' Handstand Walk, 30 Sit-ups, 20' Handstand Walk
20 Double Unders, 20' Handstand Walk, 20 Sit-ups, 20' Handstand Walk
10 Double Unders, 20' Handstand Walk, 10 Sit-ups, 20' Handstand Walk

2019 Open Athletes

Snatch Technique
On the 1:30 x 5 Sets:
3-Position Squat Snatch (High Hang, Hang, Floor)

Sets: 60, 63, 66, 69, 72%

"Twenty-Something"
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

Stamina Builder
For Time:
50 Double Unders, 20' Handstand Walk, 50 Sit-ups, 20' Handstand Walk
40 Double Unders, 20' Handstand Walk, 40 Sit-ups, 20' Handstand Walk
30 Double Unders, 20' Handstand Walk, 30 Sit-ups, 20' Handstand Walk
20 Double Unders, 20' Handstand Walk, 20 Sit-ups, 20' Handstand Walk
10 Double Unders, 20' Handstand Walk, 10 Sit-ups, 20' Handstand Walk