Saturday 7/21/18

Saturday 7/21/18

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform
“Granite Games Qualifier #2&4”
For Time:
20-18-16-14-12-10-8-6-4-2
Wall Balls (20/15)
10-9-8-7-6-5-4-3-2-1
Toes To Bar

*only 1 athlete can work at a time. Working athlete must complete all the reps of a movement once that movement is started. Rotate working athlete however you please once a movement is completed.

Once completing above sequence, without rest begin:

3-6-9-12-9-6-3 Reps Of:
Hang Squat Clean
Bar Facing Burpee

*Only 1 athlete can work at a time. Same rules apply as above.

Friday 7/20/18

Friday 7/20/18

A) Coaches Choice Warm-Up

B) For Time
21-15-9 Reps Of:
Snatch (115/75)
Cal Assault Bike
Pull-up

C) 4 Sets
Seated Barbell Good Morning x10
Banded Tricep Pull Down x30

Thursday 7/19/18

Thursday 7/19/18

A) Not For Time Do:
500 m Row
Samson Stretch Lunge x50ft
Spiderman Lunge x50ft
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10

B) For Time:
400 m Run
15 V-ups
20 Jump Squats
600 m Run
15 V-ups
20 Jump Squats
800 m Run
15 V-ups
20 Jump Squats
600 m Run
15 V-ups
20 Jump Squats
400 m Run

C) EMOM For 12 min Do:
Min 1 – Z Press x10
Min 2 – Bent Over DB Reverse Flye x8-10 @31×1
Min 3 – REST

Wednesday 7/18/18

Wednesday 7/18/18

A) Coaches Choice Warm-Up

B) Thruster
8-6-4-2-2-2

C) 5 Rounds For Time Of:
5 Thrusters @80% of todays heaviest set
10 Burpee Over Bar
15 Cal Row

Tuesday 7/17/18

Tuesday 7/17/18

A) 2 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Front Squat x5
then do:
2 Sets
Hang Power Clean x5
Push Press x5
Squat Clean & Jerk x3

B) 5 Sets
Clean + Hang Clean + Front Squat + Push Jerk + Split Jerk
*Building

C) 3 Sets
AMRAP In 2:30 Of:
20 Cal Assault Bike
12 Deadlift (225/145)
Max Games Standard Box Jump (24″/20″)
rest 2:30
AMRAP In 2:30 Of:
20 Games Standard Box Jump (24″/20″)
12 Deadlift
Max Cal Assault Bike
rest 2:30

*Score total games standard box jumps and cal assault bike completed seperately.

Monday 7/16/18

Monday 7/16/18

A) 2 Sets
Alt. Arm/Leg Push-up Ext. x8 ea. side
Alt. Skater Lunge x10 ea. side
Hanging Lat Pull x10
+
2 Sets
Sumo Squat Hold x20 sec
Bridge-up x5 w/2 sec hold at top

B) EMOM For 12 Min Do:
Odd – Barbell Roll-Out x8-10
Even – Ring Support Hold x20 sec + Strict Ring Dip x3-5

C) 2 Min Max Max Cal Row
rest 5 min
2 Min Max Cal Row
rest 5 min
For Time:
21-15-9 Reps Of:
Kettlebell Swing (53/35)
Pull-up
Sled Push x200ft

Sunday 7/15/18

Sunday 7/15/18

A) Coaches Choice Warm-Up

B) 3 Sets
DB Trap Shrug x20
Single Leg Deadlift x8 ea. leg

*Support non-working leg on a bench or box

C) For Time:
200 Double Unders
100 Single Arm Overhead Walking Lunges (35/20)
50 Push-ups

*You have alternate arms as you please

Saturday 7/14/18

Saturday 7/14/18

A) Coaches Choice Warm-Up

B) In Teams of 2 Complete:
21-15-9-6-3 reps of:
Syncro Thruster (95/65)
Syncro Burpee Over Bar
Run 200 m (together)

*each athlete has their own barbell. Bot Athletes will burpee over the same barbell in sync.

Friday 7/13/18

Friday 7/13/18

A) Coaches Choice Warm-Up

B) “Nasty Girls”
3 Rounds For Time:
50 Squats
7 Muscle-ups
10 Hang Power Clean (135/95)

*Scale muscle-up to seated banded muscle-up OR 3 pull-ups + 3 push-ups per 1 muscle-up

C) 3 Sets
Banded Scap Pulls x30
Barbell Curl x20

Thursday 7/12/18

Thursday 7/12/18

A) Not For Time Do:
500 m Row
Samson Stretch Lunge x50ft
Spiderman Lunge x50ft
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10

B) For Time:
20-18-16-14-12-10 Reps Of:
Front Squat (75/55)
Push-up
Kettlebell Swing (53/35)

rest 10 min

For Time:
800 m Run buy-in
then do:
5 Rounds Of
10 Push Press (75/55)
10 Sit-ups
then do:
800 m Run cash-out