3 rounds for time of:
50 v-ups
25 strict handstand push-ups

15 minutes StairMill
*level 7 (68 steps/minute)
*wear backpack with 20lb sand bell

Finish with 20 calorie sprint on rower (0:58).

“Assault DT”
5 Rounds:
15 Calories, Assault Bike
12 Deadlifts (155/105#)
9 Hang Power Cleans (155/105#)
6 Push Jerks (155/105#)

18:57

Notes: Workout at No Excuses. Chose a HERO for Memorial Day. Used women's weights -- this was a tough WOD, was breathing heavy from the start with the addition of the assault bike. My strategy was to go sub-1:00 for each round of the bike, then 11 UB deadlifts right away. Cleans and push jerks should be UB. This quickly blew up though -- bike was worst part of the workout.

15 minutes StairMill
*alternate minutes between level 5 and 8
*wear backpack with 20lb sandbell inside

Event 4 Training
4 Rounds:
30' HS Shoulder Taps
10 TTB
10 DB Deadlifts (80)
Rest 1:00 between rounds

Notes: Intent of this workout is to practice an inverted position while fatigued. Dumbbell loading should be challenging but still allow for each set completed in 2 sets or less. Aim to complete the workout in 20 minutes or less.

A: Deadlift:
10-8-6 (touch and go)
Record: weight

225-245-265lb.

B: For Time:
21 Deadlifts (315/225), 45 DB Thrusters (40/25)
Record: time and weight of DL

5:28 (225/25)


-->Deadlift: Spend a good amount of time warming up to the appropriate loading for the 10 so that you don't feel like you went too light/heavy after the set. Goal is increase weight on each set as the volume decreases, but priority is touch and go. Bar must remain in hands for entirety of set. Metcon: Coming off the strength portion you should have a pretty good idea of what you might be capable of over the course of let's say 3-4 sets in the workout. It should be pretty heavy, but move safe. It's going to feel VERY heavy coming off of the DL's, but think of a game plan for yourself depending on how you typically approach a burner type of workout. Two general approaches: 1) small sets, short rest 2) big sets, longer rest. Kind of a duh moment, but choose something that benefits your abilities.

5 rounds for time:
20 pistols, alternating
30 v-ups

Note: First two rounds were GHD instead of v-ups.

A: For Time:
30 calories, assault bike
20 slam balls
10 burpees

4:13

--Rest 5 Minutes--

B: 15-12-9 reps of:
calories, assault bike
push press, 115-lb barbell

6:40

Notes: These should both be all-out efforts. Go fast and hard. Everything off the bike should be unbroken, or two sets at the most.

A: 12 minute AMRAP
1000m row
60 KB snatch (35)
50 wall balls (15)
30 burpees
200m run

Notes: Steady pace on the row, big sets on the snatches. No more than 3 sets on the wall balls and try to get through as many burpees as possible. Finished with 40 wall balls. Arms were smoked from pull-ups on Sunday. I wanted to get into the burpees, but couldn't put together big sets on the snatches. Wanted to do 10/arm then break, but was breaking after each set of 10. Got to wall balls with just over 2 minutes to go. Row was 3:57.7.

B: Power Snatch (3) + Hang Squat Snatch (2)
95-115-135. Failed hang snatch at 135.

C: 5 rounds of:
1 minute overhead hold (45-lb barbell)
1 minute rest

"FLIGHT SIMULATOR":
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

You MUST stop in between sets (the rope must stop).
Once you miss at one level three times in a row, work back down the ladder.

Notes: I did this with singles. Tripped up once on round of 45 on way back down ladder (at rep 44!). Total time was 7:58.

2017 Regional Event 5

21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squats

Notes: Subbed 1:1 pull-ups and used women's weight on KB (53lb).

5 2-minute rounds of:
10 DB snatch, 50lb.
10 box step-ups, 24-inch box
Max calories assault bike
*Rest 2 minutes between rounds

10-12-11-10-9 calories

Notes: The intent is to have periods of high intensity, followed by equal rest. DB snatch and step-ups should not consume the interval period -- athletes should strive for :40+ seconds on the bike for each interval.

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP
18 Calorie Row
9 HSPU

Bench Press (8×4)

Use a weight that is comfortable and can maintain good form

A: 4 rounds + 9 calories
B: Used 185lb. across all sets

Notes: Row was approximately 250m and 0:55 for each set.

Evil Annie
50-40-30-20-10 reps of: 
Double Unders (3:1 singles)
Evil Wheels (1:2)

2016 Regionals Event 1
10 snatches (105 lb.), by 2:00

8 snatches (115 lb.), by 4:00
6 snatches (125 lb.), by 6:00
4 snatches (135 lb.), by 8:00
2 snatches (145 lb.), by 11:00

Time cap: 11 minutes

Scaling: Used modified weights and performed power snatches. 
Completed entire ladder in 6:22.

Notes: This was a HUGE improvement over last time in August 2016 (9:41). This is a direct result of the Olympic lifting  cycle I just finished.

50-40-30-20-10 reps for time of:
abmat situps
Interspersed with...
10-8-6-4-2 reps of:
deadlift, 75% of your max deadlift (max weight of 315 lbs/205 lbs)

This has a 15 minute time cap.

11:34 

Notes: Used 245lb for deadlifts. These were all UB and easy.

Five Rounds:
1 Minute Overhead Barbell Hold (45)
1 Minute Rest

12 Rounds:
4 strict handstand push-ups
8 TRX rows
12 air squats

19:58

3 Rounds:
15 calories assault bike
10 burpee box jumps (24")
5 hang cleans (145lb)

*rest 3 minutes between rounds

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

Notes: Scaled as follows -- women's weight and bar dips.

10:30

30/30 Intervals on Assault Bike
30 seconds on, 30 seconds off until 150 calories achieved

16:31

A: 5 rounds, on the 3 minute start interval
-5 deadlifts
-increase load across all sets

225-245-275-295-315

B: 5 rounds, on the 2 minute start interval
-10 handstand pushups
-do strict and unbroken until failure; do not break sets unless needed

Notes: deadlifts were EASY and FAST all the way through 315lb. handstands were smooth until round 4 -- last three reps of round 5 were a TEST.

For Time:
55 kb snatches, alternating (35)
55 wall balls (20)
55 ghd situps
55 pistols, alternating

19:40

Workout comes courtesy of GymnasticsWOD

For QUALITY:

5 ROUNDS:

•     25 Hollow Rocks
•     Hold Frog Planche for 30 seconds
•     25 Superman
•     Hold L-Sit  for 30 seconds

AMRAP 3:
12 Cal Bike
12 Power Snatch (75)
Rest 3:00
AMRAP 3:
12 Cal Bike
8 Power Snatch (95)
Rest 3:00
AMRAP 3:
12 Cal Bike
4 Power Snatch (115)

A: 43 reps
B: 34 reps
C: 29 reps

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

Post rounds completed to comments.

Notes: Subbed 50 handstand shoulder taps for HS walk. Run was on elevated track at Y.

Finished 2 full rounds + 200m.

Note: This is test week.
1. Snatch
95/2
110/2
115/1
125/1
130/1
140/1
(130/1)2

2. Snatch High Pull
(145/2)4

3. Front Squats
155/2
185/2
195/2
205/2
225/2
235/1

4. Clean and Jerk (This was done at No Excuses after work)
125/2+1
145/2+1
155/1
165/1
175/1
185/1
190/1 - Failed
(170/1)2

5. Three rounds, alternating:
12 evil wheels
12 v-ups

5 rounds for total time of:
In 60 seconds, assault bike for max calories.
handstand push-ups
For every round, complete a total of 25 reps (or calories) in each round. For example, if you get 15 calories, complete 10 HSPU for that round.

Calories: 19-18-19-18-18

50-40-30-20-10 reps for time of:
Wall-ball shots, 15-lb. ball
Step-ups, 18-in. box

Notes: Did step-ups rather than box-jumps to keep intensity high. Each round of wall balls were completed in two sets, step-ups were unbroken.

22:20

5 rounds for total time of:
In 60 seconds, row for max calories.
Pistols (alt. R/L)
For every round, complete a total of 32 reps (or calories) in each round. For example, if you row 25 calories, complete 7 Pistols for that round.

Calories: 20-19-21-20-20
Meters: 272-271-280-274-273m

Three Rounds:
6 push jerks
12 deadlifts
24 v-ups
36 slam balls

Notes: Barbell is 155lb. for both exercises and must be cleaned from the ground for jerks. The DE Y had only a 20lb. slam ball so that is what was used.

Five Rounds:
2 Power Snatch (135)
15 Jump Squats
200m Run

Notes: Run was on elevated track at Jennersville Y. Push it on the run, knowing you can recover on walk down to/from barbell. Snatches were easy -- as RX'd called for 205/145, should have used the 145 here.

7 rounds for time:
55lb shoulder press, 21 reps
back extensions, 21 reps

16:00

Notes: Warm-up with a PVC or an unloaded barbell prior to starting the workout. Focus on excellent mechanics and keeping the midline engaged throughout every portion of the press. Keep legs and torso rigid for each rep of the press and strive o complete each set in 1-2 efforts. Reduce load as necessary.

As Rx'd is 75lb. shoulder press, scaled to women's weights.First and last rounds were done unbroken, all others broken up 13/8 for both exercises.