Category: Standard RX

How Much is a Top Seeding at Regionals Worth?

Lifting: Bench Press and Bent Over Barbell Rows and 5 RFT: Pull-ups, Front Squats and Lateral Burpee (Over Barbell)

Lifting: Bench Press and Bent Over Barbell Rows

Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set
Alternate lifts each set

BTWB

5 RFT: Pull-ups, Front Squats and Lateral Burpee (Over Barbell)

5 rounds for time of:
10 Pull-ups
10 Front Squats (115#/75#)
10 Lateral Burpee (Over Barbell)

BTWB

Photos by @robcwilson

Hey check out Brian’s cool…mats?! (No not shoes, we all know he has all the cool shoes). These tiles are the new thicker floor samples we are testing to see how they mitigate shock and vibration. Please use these for heavy lifts or loads overhead of 95# or greater. IF they do the trick we may end up covering the existing floor with these. So excited! #sarcasm

Rich and Hillary Froning Adopt Baby Boy

Team WOD: FT: Wall Ball (Partner), Clean & Jerks and Dumbbell Overhead Walking Lunges

For time:
100 Wall Ball (Partner) (20#/14#)
100 Power Clean & Jerks (115#/75#)
200m Single Arm Dumbbell Overhead Walking Lunge (pick load)

* Alternate work/rest with you partner, split reps/distance

BTWB

Photo by @robcwilson

Weighted Pull-up 3-3-3-3 & FT: Rows; 4x Double Unders and Kettlebell Swings

Weighted Pull-up 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Rows; 4x Double Unders and Kettlebell Swings

For time:
Row 1000m
— then —
4 rounds of:
50 Double Unders
15 Kettlebell Swings (70#/53#)

BTWB

Photo by @robcwilson

Front Squat 3-3-3-3 & FT: Burpees, AbMat Sit-ups and Thrusters

Front Squat 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Live Update Show: Regional Team Events

FT: Burpees, AbMat Sit-ups and Thrusters

For time:
50 Burpees
100 AbMat Sit-ups
50 Thrusters (45#/33#)

BTWB

Photo by @robcwilson

Team events have been announced:

Nike vs. Reebok battle continues:

Nike Upping Its Presence at Regionals, Sends Athletes Gear for Each Day

Lifting: 1 Hang Power Snatch + 1 Hang Squat Snatch & 3 RFT: Runs, Overhead Squats and Handstand Push-ups

Lifting: 1 Hang Power Snatch + 1 Hang Squat Snatch

Hang Power Snatch 1-1-1-1-1, using heaviest weight per set
Hang Squat Snatch 1-1-1-1-1, using heaviest weight per set
* Complex 1+1.

2017 Regionals Individual Workouts

3 RFT: Runs, Overhead Squats and Handstand Push-ups

3 rounds for time of:
Run 400m
15 Overhead Squats (95#/65#)
15 Handstand Push-ups

BTWB

Photo by @robcwilson

Back Squat 3-3-3 & 4 RFT: Runs, Muscle-ups and Wall Balls

Back Squat 3-3-3

Rest as needed between sets.

Live Update Show: Saturday Regional Events

4 RFT: Runs, Muscle-ups and Wall Balls

4 rounds for time of:
Run 400m
5 Muscle-ups
25 Wall Balls (20#/14#)

Scale for MU: 8 Ring Dips each Rd

BTWB

Photo by @robcwilson

Back Squat strength progression for the month now goes to 3 this week. For the past four weeks we have done 10, 7, 5, and now 3. Next week we will test for a 1RM. Lots of PR’s on back squats this month!

Alt EMOM 12 mins: Deadlifts and Hollow Rocks & 7 RFT: Chest-to-bar Pull-ups, Deadlifts and Push-up

Alt EMOM 12 mins: Deadlifts and Hollow Rocks

Every 1 min for 12 mins, alternating between:
3 Deadlifts, pick load
12 Hollow Rocks
*Touch and Go DL

7 RFT: Chest-to-bar Pull-ups, Deadlifts and Push-up

7 rounds for time of:
7 Chest-to-bar Pull-ups
7 Deadlifts (225#/155#)
7 Push-up (hand release)

BTWB

Photo by @robcwilson

Hollow Rocks using a PVC to open up the “hollow” position works well. Practice pointing the toes, keeping the arms back behind the head and rocking and “quiet” and fully open as possible. PVC too easy? Work up to using a training bar but don’t sacrifice your position.

Events are starting to be announced each day for Regionals:

Regional Event Details

SCHEDULE CHANGE:

STARTING TODAY the 6 am Class is changing to 5:30 am!
New times:

5:30 – 6:30 am every M, T, W, & F (No early class on Th)

Please help spread the word. Coaches have discussed it with the “Regulars” all week during class and everyone seems to be on board. That said, if anyone needs to discuss this with us, please send us a message.