Tuesday 4.24.18

Essentials: A. 4 Sets Feet on Rower Pike Slide x 5-7 reps Rest 15 sec Feet on Rower Pike Slide Hold x 20-30 sec Rest 15 sec Hollow Body Hold x 20-30 sec On the 3min Mark B. For Time: 1-2-3-4-5-6-7-8-9-10 Hang Power Snatch Bar Facing Burpee (Open Standard) Fitness: A. 4 Sets Handstand Hold […]

Monday 4.23.18

Essentials: A. 4 Sets 3 Behind the Neck Push Press + 3 Overhead Squat Build in weight On the 3min Mark B. For Time: Ring Pulls x 15 reps Single Unders x 60 reps Right Arm Dumbbell Overhead Step Back Lunge x 30 reps Single Unders x 60 reps Ring Pulls x 15 reps Single […]

Saturday 4.21.18

Essentials: A. 5 Sets Split Press x 7 reps Build in weight On the 2:30 min Marks B. Yearly Benchmark Clean Machine 2.0 12 min AMRAP Power Clean x 12 reps 25/65 Power Clean x 12 reps 35/75 Power Clean x 12 reps 45/85 Power Clean x AMRAP Remaining Time 55/95 Fitness: A. 5 Sets […]

Friday 4.20.18

Essentials: A. 3 Sets Back Squat x 10-12 reps + Seated Box Jump x 6 reps Build in weight On the 4min Marks B. 3 Sets Kettlebell Suitcase Deadlift x 15 reps Build in weight On the 3min Marks C. 3 Sets Goodmornings x 10 reps Build in weight On the 3min Marks Fitness: A. […]

Thursday 4.19.18

Essentials: A. Granite Games Throwdown WOD #2 9 Rounds For time: Hang Power Snatch x 9 reps Hanging Knee Raises x 12 reps *Teams may Split Reps as Desired* *15min Time Cap* B. Lizard x 1min each side Frogger x 10 reps Cross Leg forward Fold x 1min each side Frogger x 10 reps Single […]

Wednesday 4.18.18

Essentials: A. 6 Sets 8 Double Kettlebell Step back Lunge + 8 Double Kettlebell Front Squats On the 2min Mark B. 5 Sets Dumbbell Burpee x 6 reps Wall ball x 10 reps Rest 2min Fitness: A. 6 Sets 2 Slow Pull (4sec) Clean Pulls + 2 Slow Pull (4sec) Squat Cleans 55-65% On the […]

Tuesday 4.17.18

Essentials: A. 10sets Snatch Grip RDL x 5 reps Light Load On the 90sec Mark B. For Time: 6 Rounds Row x 9 cal Tuck Ups x 9 reps Inchworm Walkouts x 9 reps Fitness: A. 10sets Snatch Pull x 2 reps 50% of Snatch On the 90sec Mark B. For Time: Row x 40 […]

Monday 4.16.18

Essentials: A. 4 Sets Tempo Single Arm Dumbbell Row x 5 reps per arm @43×1 Rest 15 sec Tempo Box Dip x 5 reps @43×1 B. 4 Sets Every 3 min Complete 3 Rounds Goblet Squat x 8 reps Ring Pull x 8 reps Fitness: A. 4 Sets Weighted Pull Up x 4-6 reps Rest […]

Saturday 4.14.18

Essentials: A. 16 min EMOM 1. V-Up x 10 reps 2. Bear Crawl x 100 ft 3. Dumbbell Single Arm Farmers Carry x 50 ft per Arm 4. Dumbbell Power Snatch x 4 reps Per Arm Rest 2min 16 min EMOM 1. Turkish Get Up x 1 rep per Arm 2. No Pushup Burpee x […]

Friday 4.13.18

Essentials/Fitness: A. In 10min Find Your 1 Rep Max Deadlift Rest 3min B. In 10min Find Your 8 Rep Max Per Leg Bulgarian Split Squat Tempo 3010 Rest 3min C. In 10min Find Your 1 Rep Max Close Grip Bench Press Rest 3min D. For a Total of Reps Tabata Anchored Sit Up (8 sets; […]