Background
logo
30
JUN
2016

Friday July 1, 2016

a)Granite Games WOD 5 b) Find a 10RM Front Rack Walking Lunge c) EMOM 5 mins 2-3 deficit Strict HSPU chose your own depth EMOM 5 mins 2-3 deficit kipping HSPU choose your own depth d) 3 rounds Run 200m 6 rope climbs run 200m 5 bar muscle ups
28
JUN
2016

Wednesday June 29, 2016

a) 5 x 1 Push jerk + 3 split jerks (touch and go reps) b) Gymnastic strength (if you have to you can mix and match option 1 and 2) option 1 EMOM 10 mins 10 shoulder taps on wall 5-10 ring dips 10min emom 5-7 strict false grip pullups 5-7 fast toes to bar option 2 emom 10 mins...
27
JUN
2016

Tuesday, June 28, 2016

a) Clean EMOM 15 mins not touch and go 5 mins 2 reps @65% 5 mins 1 rep @ 75% 5 mins 1 rep @80% b) Strict Press 3×10 c) Push Press 3×8 d) Lactate Threshold week 1 3 rounds (rest 1 min between rounds) run 300m moderate sprint 150m rest 3 mins after 3 rounds completed 3...
27
JUN
2016

Monday June 27, 2016

a) Snatch EMOM 15mins not touch and go 5mins 2 reps @65% 5mins 1 rep @ 75% 5 mins 1 rep @80% b) Backsquat quickly find a 5RM c)Backsquat 3×5 @92% d) 5 rounds 20 cal ROW max unbroken strict HSPU rest 2 mins e) Core 3x max Lsit hold on paralettes this is a test
22
JUN
2016

Thrusday June 23, 2016

Light day of programming today Friday will only be the Granite Games qualifier Saturday and sunday will be a rest a) 3 x 15 rep max Shoulder to overhead choose your own weights rest 3 mins between sets b) emom 20 mins 10-12 power clean 135/95lbs 12 box jumps (step down)...
22
JUN
2016

Wednesday June, 22, 2016

a) EMOM squat snatches min 1 – 3 4 reps @ 135/95 min 4-6 3 reps @ 155/105 min 7-9 2 reps @ 185/125″ b) GYMNASTICS STRENGTH option 1 EMOM 15mins 2 strict muscle ups + 2 kipping muscle ups + 2 strcit dips 30-40 sec Lsit on parlettes 2 strcit defecit HSPU option 2 EMOM...
20
JUN
2016

Tuesday June 21, 2016

a) Squat week 4 Quickly Find a challenging 2RM b) Squat 3 sets of 2 @90% of A c) 45mins run moderate 45sc walk 15 sec d) 4 x 1 min Chinese plank front rest 1 min 1 min back weighted
19
JUN
2016

Monday June 20, 2016

a) Power Snatch 1RM b) Power Clean and Jerk 1 RM c) Mary XXX Complete as much as possible in 20 minutes of: 10 handstand push-ups 20 single-leg squats, alternating 30 pull-ups 15 handstand push-ups 30 single-leg squats, alternating 45 pull-ups 20 handstand push-ups 40 single-leg...
16
JUN
2016

Friday June 17, 2016

Granite Games wod 2
15
JUN
2016

Thursday June 16, 2016

a) Find a 3 rep max touch and go squat clean b) 4 rounds 10 strict hspu amrap split jerks @ 70 % 1RM jerk rest 3 mins between rounds
12