2017 Regional Event 5
21-15-9 reps for time of:
Muscle-ups
Single-arm overhead squats
Men use an 35kg dumbbell
Women use a 25kg dumbbell
Post time to comments.
Wednesday, May 31, 2017
Tuesday, May 30, 2017
Wednesday 31st May 2017
Hang squat clean 3-3-3 reps
Front squat 3-3-3 reps
Split jerk 3-3-3 reps
Post loads to comments.
Front squat 3-3-3 reps
Split jerk 3-3-3 reps
Post loads to comments.
Monday, May 29, 2017
Tuesday 30th May 2017
3 rounds for time of:
Row 250 meters
12 squat snatches,30/20kg
21 push-ups
Post time to comments.
Row 250 meters
12 squat snatches,30/20kg
21 push-ups
Post time to comments.
Sunday, May 28, 2017
Monday 29th May 2017
2017 Regional Event 4
For time:
18m handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
18 m handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
18m. handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
18m. handstand walk
16 toes-to-bars
16 double kettlebell deadlifts
Kettlebells should be heavy. If you don’t have heavy kettlebells or dumbbells, use 2 barbells.
Men use two 70kg kettlebells
Women use two 48kg kettlebells
Time cap 11minutes
Post time to
For time:
18m handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
18 m handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
18m. handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
18m. handstand walk
16 toes-to-bars
16 double kettlebell deadlifts
Kettlebells should be heavy. If you don’t have heavy kettlebells or dumbbells, use 2 barbells.
Men use two 70kg kettlebells
Women use two 48kg kettlebells
Time cap 11minutes
Post time to
Saturday, May 27, 2017
Friday, May 26, 2017
Saturday 27th May 2017
2017 Regional Event 1
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Men wear a 20-lb. vest
Women wear a 14-lb. vest
Post time to comments.
For time, wearing a weight vest:
1,200-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Men wear a 20-lb. vest
Women wear a 14-lb. vest
Post time to comments.
Thursday, May 25, 2017
Friday 26th May 2017
Row 1,000 meters
after appropriate rest
Complete as many reps as possible in 20 minutes of:
Run 400 meters
Max rep body-weight overhead squats
Post number of overhead squats completed each round to comments.
Wednesday, May 24, 2017
Thursday 25th May 2017
2017 Regional Event 3
For time:
30m . dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
30m dumbbell overhead walking lunge
Men use an 35kg dumbbell and 30-lb. ball
Women use a 25kg dumbbell and 20-lb. ball
For time:
30m . dumbbell overhead walking lunge
100 double-unders
50 wall-ball shots
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
30m dumbbell overhead walking lunge
Men use an 35kg dumbbell and 30-lb. ball
Women use a 25kg dumbbell and 20-lb. ball
Tuesday, May 23, 2017
Wednesday 24th May 2017
Sumo deadlift 5-5-5-5-5 reps
Bench press 5-5-5-5-5 reps
Post loads to comments.
Bench press 5-5-5-5-5 reps
Post loads to comments.
Monday, May 22, 2017
Tuesday 23rd May 2017
Complete as many rounds as possible in 20 minutes of:
Run 400 meters
20 GHD sit-ups
10 overhead squats, 42.5/30kg
Post rounds completed to comments.
Run 400 meters
20 GHD sit-ups
10 overhead squats, 42.5/30kg
Post rounds completed to comments.
Sunday, May 21, 2017
Monday 29th May 2017
2017 Regional Event 4
For time:
18m handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
18m handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
18m handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
18m handstand walk
16 toes-to-bars
16 double kettlebell deadlifts
Kettlebells should be heavy. If you don’t have heavy kettlebells or dumbbells, use 2 barbells.
Post time to comments.
For time:
18m handstand walk
10 toes-to-bars
10 double kettlebell deadlifts
18m handstand walk
12 toes-to-bars
12 double kettlebell deadlifts
18m handstand walk
14 toes-to-bars
14 double kettlebell deadlifts
18m handstand walk
16 toes-to-bars
16 double kettlebell deadlifts
Kettlebells should be heavy. If you don’t have heavy kettlebells or dumbbells, use 2 barbells.
Post time to comments.
Monday 22nd May 2017
2017 Regional Event 2
21-15-9 reps for time of:
Dumbbell snatches
Ring dips
Men use an 35kg. dumbbell
Women use a 25kg dumbbell
21-15-9 reps for time of:
Dumbbell snatches
Ring dips
Men use an 35kg. dumbbell
Women use a 25kg dumbbell
Saturday, May 20, 2017
Friday, May 19, 2017
Saturday 20th May 2017
For time:
150 single-unders
20 bar muscle-ups
10 squat cleans, 52.5/35kg
150 single-unders
15 bar muscle-ups
15 squat cleans, 52.5/35kg
150 single-unders
10 bar muscle-ups
20 squat cleans, 52.5/35kg
150 single-unders
Post time to comments.
150 single-unders
20 bar muscle-ups
10 squat cleans, 52.5/35kg
150 single-unders
15 bar muscle-ups
15 squat cleans, 52.5/35kg
150 single-unders
10 bar muscle-ups
20 squat cleans, 52.5/35kg
150 single-unders
Post time to comments.
Thursday, May 18, 2017
Friday 19th May 2017
Complete as many rounds as possible in 12 minutes of:
Run 200 meters
15m handstand walk
30-second handstand hold
Post rounds completed to comments.
Run 200 meters
15m handstand walk
30-second handstand hold
Post rounds completed to comments.
Wednesday, May 17, 2017
Thursday 18th May 2017
Quarter Gone Bad
5 rounds for total reps of:
61/42.5kg thrusters, 15 seconds
Rest 45 seconds
22.5/15kg weighted pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds
Post total reps for all five rounds to comments.
5 rounds for total reps of:
61/42.5kg thrusters, 15 seconds
Rest 45 seconds
22.5/15kg weighted pull-ups, 15 seconds
Rest 45 seconds
Burpees, 15 seconds
Rest 45 seconds
Post total reps for all five rounds to comments.
Tuesday, May 16, 2017
Wednesday 17th May 2017
50-40-30-20-10 reps for time of:
Wall-ball shots, 20-lb. ball
Box jumps, 24-in. box
Post time to comments.
Wall-ball shots, 20-lb. ball
Box jumps, 24-in. box
Post time to comments.
Monday, May 15, 2017
Tuesday 16th May 2017
For time:
15 push presses
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent
Use ¾ body weight for push presses and climb a 15-ft. rope.
Post time to comments.
15 push presses
5 rope ascents
12 push presses
4 rope ascents
9 push presses
3 rope ascents
6 push presses
2 rope ascents
3 push presses
1 rope ascent
Use ¾ body weight for push presses and climb a 15-ft. rope.
Post time to comments.
Sunday, May 14, 2017
Saturday 13th May 2017
7 rounds for time of:
21 shoulder presses, 21 reps35/25kg
Post time to comments.
21 shoulder presses, 21 reps35/25kg
Post time to comments.
Thursday, May 11, 2017
Friday 12th May 2017
Miron
5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight
Post time to comments.
5 rounds for time of:
800-meter run
23 back squats, ¾ body weight
13 deadlifts, 1 ½ body weight
Post time to comments.
Wednesday, May 10, 2017
Thursday 11th May 2017
Complete as many rounds as possible in 20 minutes of:
10 dumbbell squat cleans, 20/15kg
15 pull-ups
20 box jumps
Post rounds completed to comments.
10 dumbbell squat cleans, 20/15kg
15 pull-ups
20 box jumps
Post rounds completed to comments.
Tuesday, May 09, 2017
Monday, May 08, 2017
Tuesday 9th May 2017
Annie
50-40-30-20 and 10-rep rounds of:
Double-unders
Sit-ups
Post time to comments.
50-40-30-20 and 10-rep rounds of:
Double-unders
Sit-ups
Post time to comments.
Sunday, May 07, 2017
Monday 8th May 2017
AGOQ Workout 4
2 rounds for time:
10 deadlifts, 142.5/115
20 deficit handstand push-ups, 4.5-in. deficit
30 front squats,42.5/30kg
Post time to comments.
Over 55
Men deadlift 115kg., use no deficit on HSPU and squat 35kg.
Women deadlift 80kg., use no deficit on HSPU and squat 25kg
2 rounds for time:
10 deadlifts, 142.5/115
20 deficit handstand push-ups, 4.5-in. deficit
30 front squats,42.5/30kg
Post time to comments.
Over 55
Men deadlift 115kg., use no deficit on HSPU and squat 35kg.
Women deadlift 80kg., use no deficit on HSPU and squat 25kg
Friday 5th May 2017
AGOQ Workout 3
21-15-9 reps for time of:
Shoulder-to-overheads, 135 lb.61/42.5kg
Post time to comments.
21-15-9 reps for time of:
Shoulder-to-overheads, 135 lb.61/42.5kg
Post time to comments.
Thursday 4th May 2017
AGOQ Workout 2
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*
Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.
*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.
Wednesday 3rd May 2017
AGOQ Workout 1
For time:
100 dumbbell snatches
80-cal. row
60 bar-facing burpees
40 muscle-ups
Men use 22.5kg dumbbell
Women use 15kg dumbbell
For time:
100 dumbbell snatches
80-cal. row
60 bar-facing burpees
40 muscle-ups
Men use 22.5kg dumbbell
Women use 15kg dumbbell
Monday May 1st 2017
For time:
15 thrusters, 15 reps 61/42.5kg
21 sumo deadlift high pulls,61/43.5kg
12 thrusters, 12 reps 61/43.5kg
15 sumo deadlift high pulls,61/43.5kg
9 thrusters, 61/43.5kg
9 sumo deadlift high pulls,61/43.5kg
Post time to comments.
15 thrusters, 15 reps 61/42.5kg
21 sumo deadlift high pulls,61/43.5kg
12 thrusters, 12 reps 61/43.5kg
15 sumo deadlift high pulls,61/43.5kg
9 thrusters, 61/43.5kg
9 sumo deadlift high pulls,61/43.5kg
Post time to comments.
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