This is a basic guideline that I think JC hooked me up with on a thread one time and its pretty much lead me to about 15/12 VPIP/PFR.
utg/utg+1: 22+/AQo+/AQs
mp1/mp2: 22+/AJo/KQs
hj/co: 22+/ATo+/98s/KJo+/QJo
btn: Ax/22+/broadways (forget the rest but i think it was like 40% of hands so like J8o etc)
sb: 22+, ATs+, 9Ts+ KJo
bb: 22+, ATs+, 9Ts+ KJo
But like everything is still dependent on the table dynamics cuz Im not going to open 33 in EP with everyone is only about 100bbs or less and theres a lot of 3 betting. If the table is super passive Ill open this. And i think what JC meant for ranges is that this is like a guideline for opening ranges meaning that no one has already opened the pot up.
Im not sure if you mean like hands we should 3-bet with or hands we put villains on when they 3-bet. personally, i try to only 3 bet IP but I do it with two types of hands... 1). hands Im trying to extract more value with and 2). hands that Im not actually faced with a difficult decision if villain 4-bets (so basically 3-bets that im just trying to steal or steal on flop with a c-bet if villain flats our 3-bet).
I'll dig up some hands and post for pre-flop and flop decisions for hand ranges but it wont be until like Thursday cuz of exams!