Saturday, June 24, 2017

Jump Rope, Thrusters, WBS, Box Jump, Burpees, KBS, Clean, Front Squat, S2O, Bike Snatch, Push ups

WOD
______________________________________

Teams of 2-3 / 1 works


WOD #1 
AMRAP 9
30 Double or 90Single-unders

7 Thrusters 115/75/55

-rest 2 mins

WOD #2 
AMRAP 9
60 WBS, 20/14/10
50 Box Jumps/Step-ups 20"
40 Burpees
30 Kettlebell Swings 55/35 | 45/25#

-rest 2 mins


WOD #3 
AMRAP 9
5 Power Cleans
4 Front Squats
3 Shoulder to Overhead
*135/95/65  / *Switch each round

-rest 2 mins

WOD #4
AMRAP 9
10 cals Bike
10 Power Snatch 75/55/35
10 Push-ups





Friday, June 23, 2017

HPC, Push ups, Bike

WOD

Bar Work

A) Snatch 1-1-1
B) Clean & Jerk 1-1-1
______________________________________________

Body-Weight-Only
For time / 20 cap
50 Squat Jumps
40 Hollow Rocks
30 Burpees to 45# plate
40 Hollow Rocks
50 Squat Jumps

Foundations 
For time / 20 cap
200m Overhead Carry, 45/25/15
30 Back Squats, 115/80 | 95/65
200m Overehead Carry
30 Front Squats, 95/65 | 75/55
200m Overehead Carry
30 Overhead Squats 75/55/35

Conditioning
Partner / AMRAP 20 / 1 rests
10 Hang Power Cleans 135/95 | 115/80
10 Push-ups
10 Cals Bike

Competition - "Granite Games Online Qualifier Workout #5"
For time
60 cal Row
80 WBS, 20/14
100 Double-unders
40 cal Row
60 WBS
80 Double-unders
20 cal Row
40 WBS
60 Double-unders

or

"Granite Games Online Qualifier Workout #4"
AMRAP 10
6 Ring Muscle-ups
12 S2O, 155/105 | 115/80#
15 Burpee Box Jump Overs, 24/20"
___________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  50 KBS, 70/55/35


Thursday, June 22, 2017

Single-unders, Power Snatch, Burpees

WOD

Bar Work

A) EMOM x 5 - 2 Clean Deadlift + Clean High Pull, find a heavy set
B) Overhead Squat,  5@55%, 4@65%, 3@75, 3@80%, 2@90%, 1@95%
______________________________________________

Body-Weight-Only
For time / 20 cap
Row 1500m
-then
5 Rounds of:
20 Lunges
15 Sit-ups
10 Burpees
-then
Row 1500m

Foundations / Conditioning
AMRAP 15
50 Single-unders
15 Power Snatch, 75/55/35#
9 Burpees

Competition - "Granit Games Online Qualifier Workout #4"
AMRAP 10
6 Ring Muscle-ups
12 S2O 115/80#
15 Burpee Box Jump Overs, 24/20"
___________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  50 WBS

Wednesday, June 21, 2017

Air Squats, Row, Clean & Jerk, Burpees, Atimic Sit ups, Power Snatch

WOD

Bar Work

A) EMOM x 5 - 2 Snatch Deadlift + Snatch High Pull
B) Dumb Bell Shoulder Press - 3x10, heavy as possible
______________________________________________

Body-Weight-Only
For time / 20 cap
30/20 Cals Bike
60 Burpees
30 Inverted Pull-ups
60 Reverse Hypers
30/20 Cals Bike

Foundations 
For time / 15 cap
50 Air Squats
40 Cal Row
30 Power Clean & Jerk, 75/55/35
20 Burpees
10 Atomic Sit-ups, 45/25/15# plate
20 Burpees
30 Power Snatch, 75/55/35
40 Cal Row
50 Air Squats

Conditioning / Competition
Partner / AMRAP 20
10 Pull-ups
20 T2B
30 Power Snatch 135/95 | 115/75
40 GHD Sit ups
50 Double-unders

___________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  30 cals Bike

Tuesday, June 20, 2017

Sled Push, Power Cleans, T2B, WBS, Row

WOD

Bar Work

A) Clean High Pull + Power Clean, 3x2@65%
B) Front Squat - 3x3@70%
______________________________________________

Body-Weight-Only
For time / 20 cap
Row 1000m
100 Lunges
Run 800m
100 Sit-ups

Foundations 
5 RFT / 20 cap
21 cals Bike
15 Power Snatch, 75/55/35
9 Burpees

Conditioning 
Partner / AMRAP 20
20 Sled Push, 3/2/1
40 Power Clean 135/95 | 115/80
60 T2B
80 WBS
100 Cal Row

Competition
5 Rounds / 3 min clock
50 Double-unders
15 Power Cleans 135/95 | 115/80
AMRAP HSPU
-rest 1 min

___________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  30 Burpees

Monday, June 19, 2017

OHS, T2B, Row

WOD

Bar Work

A) Snatch High Pull + Power Snatch, 3x2@65%
B) Back Squat, 3x3@70%
______________________________________________

Body-Weight-Only
For time / 20 cap
Run 200m
20 Air Squats
10 Hand Release Push-ups

Foundations 
Partner WOD / AMRAP 15
1000 Single-unders
100 KBS, 55/35/25#
EMOM both do 3 Burpees

Conditioning 
For time / 15 cap
21-15-9
Overhead Squat, 95/65 | 75/55
T2B
Bike for calories

Competition
For time / 20 cap
50 UB WBS
100 Double-unders
10 Muscle-ups (any)
100m Farmers Carry, 70/55/35
50 HPC, 95/65 |  75/55
100/75 Strict Push-ups


___________________________________________________

Kicker
Rest exactly 1 minute after your WOD
-then
For time:  21 Hang Power Cleans 135/95 | 115/75, 15 Burpees, 9 Pull-ups



Saturday, June 17, 2017

Deadlifts, HPC, S2O, Squats, Push Press Lunges, Push ups, OHS, Hollow Rocks, Thrusters, Run, KBS, Pull ups, Bike, Burpees, WBS

WOD

Teams of 2 or 3 / 

WOD 1 - AMRAP 9 / 1 works, switch each round
12 Deadlifts
9 Hang Power Cleans
6 S2O
*135/95 | 115/80

-rest 2 min

WOD 2 - Tabata / 2 Rounds / Alt each exercise and each round
A - Air Squats
B - Push Press
A - Lunges
B - Power Snatch
A - HR Push ups
B - Overhead Squats
A - Hollow Rocks
B - Thrusters
*75/55/35

-rest 2 min

WOD 3 - AMRAP 9 / 1 works, tag in & out as needed
Run 200m
21 KBS 55/35/25
12 Pull-ups

-rest 2 min

WOD 4 - AMRAP 9 / One works
10 Calories Bike
9 Burpees (30 reps)
10 WBS