Open Competitors
1.) 5 * 500m Row – Rest 30 seconds between efforts
2.) Muscle Up Progression Work
3.) 10-9-8-7-6-5-4-3-2-1
Burpees
Pull-ups
T2B
4.) 10-9-8-7-6-5-4-3-2-1
Box Jumps – 24/20
KB Swing

Regionals Competitors – Open Work and the following
1.) 5 min AMRAP
1 Power Clean (225/155 lbs)
1 Muscle-Up
2 Power Cleans
2 Muscle-Ups
3 Power Cleans
3 Muscle-Ups
and so on….
2.) 5 min AMRAP
3 Power Snatches (135/95 lbs)
6 Toes to Bar
9 Box Jumps (24″/20″)
3.) 5 min AMRAP
2 Thrusters (135/95 lbs)
2 Burpees Over the Barbell
4 Thrusters
4 Burpees Over the Barbell
6 Thrusters
6 Burpees Over the Barbell
and so on….
4.) 20 Kettlebell Swings (24/16 kg)
20 Hand-Release Push-Ups

Open Competitors
1.) Open WOD 11.1
10min AMRAP
15 Power Snatch – 75/55
30 Double Unders
2.) EMOM for 10 minutes
Even Minutes – 15 Box Jumps
Odd Minutes – 15 Burpees to a Target
3.) EMOM for 8 minutes
8-10 C2B Pull-ups
4.) 21-15-9
Thruster – 105/75
T2B

Regional Competitors – Same as Open Competitors and
1.) EMOM for 24 minutes
1st minute – Heavy Prowler Push
2nd minute – 5 HSPUs + 3 Muscle-Ups
3rd Minute – Max Burpees
2.) 3 * 1000m Row – Rest 1 minute – 90-95% effort
3.) Tabata Airdyne until 200 calories

Open Competitors
1.) 3 * 1000m Row – 90 seconds rest between efforts
2.) Emom for 12 minutes
Even Minutes – 7 C2B Pull-Ups
Odd Minutes – 14 Box Jumps
3.) “Jack”
20 min AMRAP
10 Push Press – 115/80
10 KB Swings – 1.5 pood/1 pood
10 Box Jumps – 24/20
4.) 5 min AMRAP
Ground to Overhead – 165/115

Regional Competitors
Same as Open Competitors and
1.) Every 90 seconds until failure
15 calorie row + 30 double unders
2.) 30 muscle ups for time
3.) 5-4-3-2-1
Deadlifts – 315
Deficit Handstand Push-ups
Pistols * 2

Open Competitors
1.) Accumulate 100 WallBalls in as few sets as possible (For Time)
2.) 100 Hand Release Push-Ups (For Time)
3.) 10 * 250m Row – 1 minute rest in between efforts
4.) “Randy” – 75 power snatches for time (75/55)

Regional Competitors
1.) EMOM for 10 minutes
Even Minutes – 3 Full Squat Snatches – 155/105
Odd Minutes – 8 Burpees over the Bar
2.) For time:
95/65 lb Thrusters x 20 reps
5 Muscle-Ups
Thrusters x 15 reps
4 Muscle-Ups
Thrusters x 10 reps
3 Muscle-Ups
Thrusters x 5 reps
2 Muscle-Ups
3.) Five Sets for Time
5 Power Cleans (225/145 lbs)
10 Chest-to-Bar Pull-Ups
Rest 60 seconds between Rounds
4.) Find this weeks 1RM Squat Clean
5.) 100 Hand Release Push-Ups for Time (FULL EXTENSION/CHEST TO DECK)
6.) Flight Simulator – 5, 10, 15, 20, 25, 30, 35, 40, 45, 50 Double Unders, then back down – All sets unbroken

Open Competitors
1.) Every minute, on the minute, for 8 minutes – Front Squat x 2 reps @ 75-80%
2.) Five sets of Ascending 3-Position Clean (high hang, mid-thigh, 2″ below the knee) Rest as needed
3.) Four sets for max reps of:30 seconds of Power Cleans @ 60% of 1-RM Clean Rest 90 seconds
4.) 6 * 500m Row – All out efforts – Rest 90 seconds between efforts
5.) Build quickly to 80% of your 1-RM Back Squat, and then…Three rounds for time of:
5 Back Squats @ 80%
15 Chest-to-Bar Pull-Ups

Regional Competitors
Same as Open Competitors and
1.) 6 Min AMRAP – Ascending Ladder
2 Power Snatch 135/95
2 Muscle-Ups
4 Power Snatch
4 Muscle Ups

Open Competitors
1. AMRAP in 4 – Ground to Overhead – 155/105
2. EMOM for 10 minutes
Odd Minutes – 25 Double Unders
Even Minuntes – 10 T2B
3.) Row Intervals – 5 * 500m – 1 minute rest in between efforts
4.) “Randy” – 75 power snatches for time
5.) 50 Reps not for Time – Chest 2 Bar Pull-Ups

Regionals Competitors
1.) AD – 30 seconds on/30 seconds off until 300 calories (have fun with this one)
2.) AMRAP in 3 – Ground to Overhead – 225
3.) EMOM for 10 minutes
Even Minutes – 2 Rope Climbs
Odd Minutes – 5-10m Handstand Walk
4.) EMOM for 10 minutes
Odd Minutes – 3 Thrusters – 155/105
Even Minutes 5 HSPUs
5.) 10 minutes to find a heavy single – 2 T&G Squat Cleans, 1 Jerk (Preferably Push Jerk, split if you have to)

Open Competitors Extra Work
1.) 7min AMRAP of Burpees
2.) Interval Row/Airdyne – 30 seconds on/30 seconds rest * 10
3.) EMOM for 10 minutes
Even Minutes – 10 DB Thrusters
Odd Minutes – 10 Box Jumps
4.) 100 HR Push-Ups

Regional Competitors
1.) EMOM for 10 minutes
5 Strict Pull-ups
30 Double Unders
2.) 12 minutes to work up to the following complex
1 Hang Squat Snatch + 1 Full Squat Snatch + 1 Overhead Squat
3.) 7 min AMRAP of Burpees
4.) EMOM for 12 Minutes
Even Minutes – 4 Muscle-Ups
Odd Minutes – 15 Calorie Row
5.) Heavy Grace – 30 Clean and Jerks for Time – 185/135

ATTENTION COMPETITORS….

Effective Immediately we will be holding a competitors level class every Saturday at 2pm.  This class will be an advanced level class to prepare our athletes training for the upcoming Open and Regional season.  This class is open to all our members, however NO SCALING will be allowed.

This page is where we will be posting the weekly extra work for those individuals interested in competing in the Open and/or Regionals.  This work is to be completed in addition to the regular workouts during the week.  Please be conscious that there will likely be classes going on while you complete this extra, so make sure that you perform this work in an area that does not interfere with the regular class.  Keep in mind this a weeks worth of work, so you can spread it out as you like.

OPEN COMPETITORS

a.) EMOM for 10 Minutes
Even Minutes – 30 Double Unders
Odd Minutes – 8 C2B Pull-ups (C2B = Chest to Bar – Clavicle or Below Makes Contact with the Bar)
b.) 3 Rounds for Time
20 WallBalls
20 Box Jumps 24/20
c.) Accumulate 50 Toes to Bar in as few sets as possible
d.) “Grace”
30 Clean and Jerks for Time – 135/95

REGIONAL COMPETITORS

a.) EMOM for 10 Minutes
Even Minutes – 30 Unbroken Double Unders
Odd Minutes – 10 Unbroken C2B Pull-Ups
b.) 30 Muscle-Ups for Time
c.) EMOM for 10 minutes
Even Minutes – 5 Handstand Push-ups (Perform these strict for as long as possible, then kip the remainder)
Odd Minutes – 12 Unbroken Toes to Bar
d.) Work up to a heavy single of the following complex – 1 Squat Snatch + 2 Overhead Squats
e.) Find a 5RM front squat, barbell taken from the ground (can squat clean the first rep)