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Brian James 10/11/2014 Camp Scorpion Competitor's Training 100814 2015 REGIONAL & OPEN ATHLETES
1. Clean
1 RM Power Clean (225) 245 was close but hitting a mental block...and overtraininig

2. Strict Pullups
8x4 Strict Pullups

3. 21-15-9
Power Clean, 155/105
Bar Facing Burpee

(8:44)
 8m 44s
Performed as RX
Brian James 10/10/2014 Camp Scorpion Competitor's Training 100714 2015 REGIONAL & OPEN ATHLETES
1. Skills
Practice Handstand Walking for 10-15 minutes (Worked on kicking into freestand HS, yoga "frog" with legs extended hold)

2. 3 RFT
10 Double Dumbbell Push Press, 70/50
10 Box Jump, 40/30

3. For time:
100-80-60-40-20 Double Unders
25-20-15-10-5 GHDSU

(18:38, GHDSUs were brutal, DUs were smooth
 18m 38s
Performed as RX
Brian James 10/09/2014 Camp Scorpion Competitor's Training 100614 1. OHS, work up to a heavy single 205lb (PR)


2. Back Squat
6x6, across 205, focused on perfect form, flat shoes

3. For Time
30-20-10-5 of:
C2B Pull ups
Thrusters, 95/65 (13:40)
 205 lbs
Performed as RX
Brian James 10/07/2014 Camp Scorpion Competitor's Training 100414 50 RFT:

1x Strict HSPU
2x Squat Clean 135
3c Burpees

(1:09:37)		 1h 9m 37s
Workout Scaled
Brian James 10/06/2014 Camp Scorpion Competitor's Training 100314 Snatch: Work up to 1RM Squat Snatch: 1x 170lb (PR)

5x1 Squat Snatch @ 135lb

5x MUs, 15x C2B Pullups

3. 3RFT 12KBS 2 pood, 8x TTB, 50x DUs.		 175 lbs
Performed as RX
Brian James 10/03/2014 Camp Scorpion Practice Comp WODs 1. 12 min cap:
Work up to max 3x FS + Jerk (from floor)
1x135, 1x185, 1x225

2. 3RDS for time:
9x DL 225
12x S2O 115
15x WB 20lb
(6:04)

3. Squat Clean Singles technique work:

1x165 + Jerk
1x 175 + Jerk
1x 185 + Jerk
1x 195 + Jerk
4 sets of 1x 205 no Jerk

Pistol squats for reps: 25 (w/ oly shoes)

4. Accessory work:
15x GHDSU
2x Bar MU
10x GHDSU
6x C2B Pullup
10x GHDSU
5x Strict C2B Pullup
 6m 04s
Performed as RX
Brian James 09/25/2014 Camp Scorpion Competitor's Training 092014 2. 5-4-3-2-1 reps of:
Dead Lifts, 335/235
Bench Press, 225/155
Muscle ups		 0m 01s
Workout Scaled
Brian James 09/24/2014 Camp Scorpion Competitor's Training 091914 2015 OPEN ATHLETES
1. Squats
8x2 Back Squats with chains (205+ chains)

2. Clean and Jerk
1 High Hang Squat Clean + Push Jerk + Split Jerk work up to a heavy set (225)

3. For time:
15-10-5 Squat Cleans, 135
50-50-50 Double Unders
(6:28)
 6m 28s
Performed as RX
Brian James 09/23/2014 Camp Scorpion Competitor's Training 091714 1. Front Squat
10-8-6-4-2 Front Squats
(185-195-205-225-275)

2. Not for Time:
Strict JT
21-15-9 of:
Strict HSPU
Strict Dips
Strict Push ups

3. Not For time:
30-20-15-10-5 Wall Balls
100-80-60-40-20 Double unders
 275 lbs
Performed as RX
Brian James 09/22/2014 None None 2015 REGIONAL ATHLETES
1. Snatch
A. 5 sets of 1 Snatch Pull at 1RM Snatch weight Demo video (175)
B. 5 sets of 2 Snatch Deads at 1RM Snatch weight Demo video (175)
C. 5 sets of 3 Snatch Power Shrugs at 1RM Snatch weight Demo video (175)

2. Power Snatch Max (160) PR

2. Squats
5x5 Back Squats, across (225)

3. Minute on/off 20 Muscle ups for time.
Odd: AMRAP Muscle ups
Even: Rest
Continue the minute on, minute off sequence till you complete 30 Muscle ups
(12 minutes)
 160 lbs
Performed as RX
Brian James 09/22/2014 Camp Scorpion Death by Power Clean 2015 OPEN ATHLETES
1. Death by Power Clean, 155/105

- Everyone will start with 155/105 and will give it everything they have. If you are unable to complete 12 rounds with this weight, drop the weight to 135/95 and start over. (10+8)

- If you are unable to complete 12 rounds with 135/95, drop the weight to 115/85 and start over.
(11+7), hands too bloody to do 115 set
Post scores for all rounds that you do (the first round is the most important score go for broke with the 155/105).
 10 rounds 8 reps
Workout Scaled
Brian James 09/18/2014 Camp Scorpion Fight Gone Bad Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

1: 25,13,24,21,18= 101
2:25,19,19,21,18= 102
3:24,16,20,20,19= 99

Total= 302 reps		 302 reps
Performed as RX
Brian James 09/17/2014 Camp Scorpion Competitors' Training 091214 2015 OPEN ATHLETES
1. Clean and Jerk
EMOMx9:
3 rounds of:
Min 1: 3 reps at 50# under PR (195)
Min 2: 2 reps at 40# under PR (205)
Min 3: 1 rep at 30# under PR (215) Could not make time hacks on all rounds.

2. Front Squats
5x2 Front Squats, across (225)

3. For time:
100 Double unders
followed by: 21-15-9 of:
KBS, 2-pood/1.5-pood
Burpees
Followed by:
100 Double unders (26:56)
 26m 56s
Performed as RX
Brian James 09/16/2014 Camp Scorpion Competitors' Training 091014 2015 OPEN ATHLETES
1. Squat
3x3 Back Squat, across (225) barefoot

2. Dead Lift
10-8-6-4-2, climbing (225,245,265,285,305)

3. Accessory Work
2 rounds of:
:30 on, :30 off
L-Sit
Superman Hold
GHD Hold
Good Morning Hold, 45/35#
 225 lbs
Performed as RX
Brian James 09/14/2014 Camp Scorpion Competitors' Training 090914 2015 OPEN ATHLETES
1. Tosh Sprints
200m Run, rest equal time (:41,:37,:38)
400m Run, rest equal time (1:26,1:24,1:29)
600m Run, rest equal time (2:26,2:24, 2:12)
Repeat this cycle for three rounds.		 2m 12s
Performed as RX
Brian James 09/13/2014 090814 Competitors' Training 2015 REGIONAL ATHLETES
1. Snatch Complex
Slow Snatch Deadlift + Hang Snatch High Pull + Hang Squat Snatch work up to a heavy set.

2. Squat
5x5 Front Squat, across (205)

3. Gymnastics
EMOMx12
2 max Deficit Strict HSPU

2x 45lb plates

4. AMRAP 10:
50 Bar Facing Burpees
30 Power Snatches, 135/95
10 Muscle ups

(20:30)

5. Beast Builder V1:
EMOMx7
Min 1: 7 unbroken Hang Squat Cleans + 1 Jerk, 185/135
Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks, 185/135
Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks, 185/135
Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks, 185/135
Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks, 185/135
Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks, 185/135
Min 7: 1 Hang Squat Clean + 7 unbroken Jerks, 185/135

(17:30)		 20m 30s
Performed as RX
Brian James 09/11/2014 Camp Scorpion Kelly Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

(30:15)		 30m 15s
Performed as RX
Brian James 09/08/2014 Camp Scorpion Competitor's Training 090314 2015 OPEN ATHLETES
1. Overhead Squat
work up to a heavy single (175)

2. Clean
work up to a heavy single (225)

3. Hang Squat Snatch
work up to a heavy single (155)

4. Squats
3x3 Front Squats, across (255)

5. Bar Muscle up attempts (1-1-3-3-1)
 175 lbs
Performed as RX
Brian James 09/07/2014 Camp Scorpion Competitor's Training 090214 2015 OPEN ATHLETES
1. Snatch Pull
EMOMx12: 3 Position Pause Snatch Pull at 1RM Snatch weight
Pause for 3 seconds at each position then jump and shrug
Pos. 1 just below knees, work for vertical shins and back in full extension
Pos. 2 above knees, work for shoulders over the bar, bar pulled into thighs
Pos. 3 Pockets, work for vertical torso, knees forward and weight in mid-foot
(155)

2. 7 Rounds of:
In 2 mins complete:
200m Run
7 Deads, 275
Max reps of Double unders in the remaining time
Rest 1 minute between rounds, score is total number of DU (74)

3. EMOM x 20

Even: BP x5 (225x3, 205x4, 185x3)
Odd: Chin up x 5
 74 reps
Performed as RX
Brian James 09/06/2014 Camp Scorpion Competitor's Training 090114 2015 REGIONAL & OPEN ATHLETES
1. Squats
3x5 Back Squats, across (275)

2. Pause Squats
3x3 Double Pause Front Squats, Pause for 10 seconds at the bottom and 5 seconds half way up. (155)

3. For Time:
30 Calorie Row
30 Barbell Facing Burpees
30 Hang Power Cleans, 135/95
(6:31)		 6m 31s
Performed as RX
Brian James 09/03/2014 Camp Scorpion COMPETITOR'S TRAINING 082914 2015 OPEN ATHLETES
1. Squat
1RM Front Squat (335)

2. Tequila Montoya
3 RFT:
400m Run
21 Pull ups
12 Hang Squat Snatches, 95/65 (14:11)

3. Accessory Work Demo video
3 rounds of:
10 Hip Thrusts

22x Pistols unbroken (oly shoes)		 14m 11s
Performed as RX
Brian James 09/01/2014 Camp Scorpion COMPETITOR'S TRAINING 082714 2015 OPEN ATHLETES
1. Squats
3x3 Pause Front Squats, hold the bottom position for 10 seconds
(225)

2. The Big Clean Complex
6 sets of the following Complex :
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk +
One set consists of all 12 reps. Try not to drop the bar during the entire set; if you must drop after the Overhead movements, its allowed just be quick to get back on the bar. Rest as needed between sets and try to increase weight after each set.

(115-125-135-145-155-160 all unbroken)		 225 lbs
Performed as RX
Brian James 08/31/2014 Camp Scorpion COMPETITOR'S TRAINING 082614 2015 OPEN ATHLETES
1. For Time
1 mile Run
50 Wall Balls, 20/14
40 BJ, 24/20
30 Burpees
20 Power Snatches, 95/65

(18:36)		 18m 36s
Performed as RX
Brian James 08/30/2014 Camp Scorpion Back Squat 1RM Back Squat 1RM: 365 365 lbs
Performed as RX
Brian James 08/29/2014 Camp Scorpion DT Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

(10:33)		 10m 33s
Performed as RX
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