Wednesday, May 31, 2017

Thursday 1st June 2017

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.

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.

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.

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

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.

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

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.

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.

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.

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

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.

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.

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.

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.

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.

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.

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.

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.

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

Sunday 7th May 2017

REST DAY

Sunday 7th May 2017

Saturday 6th May 2017

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.

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.

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

Tuesday 2nd May 2017

Snatch 3-3-3-3-3 reps

Post loads to comments.

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.