Saturday June 30th, 2018
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June 29, 2018

Saturday June 30th, 2018


Partner WOD

With a partner, complete the following for time:

  • 300/275/250 Calorie Row

While one athlete rows, the other will complete the following:

  • 15 Kb Swings (60#/44#)
  • 12 Box Jumps (24″/20″)
  • 9 Toes-2-Bar

Once the athlete completes the Swings/Box Jumps/T2B, both athletes will switch tasks.  Continue this until the prescribed number of calories are completed.

Male/Male team will complete 300 calories.  Co-ed team will complete 275 calories.  Female/Female team will complete 250 Calories.

Brian Chandler No Comments
June 28, 2018

Friday June 29th, 2018


Strength

A1. 5-5-3-3-3 Bench Press

  • Build to heavy, but not maximal set of three

A2. 5 x 8 Db RDL @ 31×1 Tempo

Conditioning

10:00 AMRAP:

  • 10 Handstand Push-ups
  • 50′ Walking Lunge w/ Plate (45#/35#)
  • 100′ Shuttle Sprint (4 x 25′)
Brian Chandler No Comments
June 26, 2018

Tuesday June 27th, 2018


Accessory

4 sets for quality:

  • Strict Chin-ups x 8-10
  • Alternating DB Step-ups x 20 (10/10)
  • V-ups x 15-20

Conditioning

Complete for time:

  • 75 Wall Balls (20#/14#)
  • 50 Alternating DB Snatches (50#/35#)
  • 25 Burpee Box Jumps (24″/20″)
Brian Chandler No Comments
June 25, 2018

Tuesday June 26th, 2018


Olympic

Clean Complex

5 sets:

  • 2(1 Clean Pull + 1 Clean) +1 Jerk

Work @ ~70% Clean and Jerk Max

Conditioning 

“Abbate, Jr.”

For time:

  • 800m Run
  • 21 Clean and Jerks (155#/103#)
  • 400m Run
  • 21 Clean and Jerks
  • 800m Run
Brian Chandler No Comments
June 24, 2018

Monday June 25th, 2018


Strength

4 x 3 Tempo Front Squats @ 72.5% (5-10# heavier than last week)

  • 31×1 Tempo

Conditioning

12 minute AMRAP:

  • 10 Thrusters (95#/63#)
  • 20 Abmat Sit-ups
  • 30 Double Unders

 

Brian Chandler No Comments
June 22, 2018

Saturday June 23rd, 2018


Team WOD

In teams of three – complete the following for time:

3 rounds:

  • 45 Wall Balls (20#/14#)
  • 30 Power Cleans (115#/83#)

Run 800m

2 rounds:

  • 45 Wall Balls (20#/14#)
  • 30 Power Cleans (135#/93#)

Run 600m

1 Round:

  • 45 Wall Balls (20#/14#)
  • 30 Power Cleans (155#/103#)

400m Run

Partners may split up the Wall Balls and Power Cleans as they wish.  All runs must be done together.

 

Brian Chandler No Comments
June 21, 2018

Friday June 22nd, 2018


Olympic

5 x 2 High Hang Snatch @ 70% 1RM -or- 7 RPE

Conditioning

Granite Games Qualifier Workout #3

Rx’d:

For time (12:00 time cap):

3 rounds:

  • 12 Chest-2-Bar Pull-ups
  • 12 DB Snatches (50#/35#)

Then..

3 rounds:

  • 12 Bar Muscle-ups
  • 12 DB Snatches (50#/35#)

Intermediate:

For time (12:00 time cap):

3 rounds:

  • 12 Unassisted Pull-ups
  • 12 DB Snatches (50#/35#)

Then..

3 rounds:

  • 8 Chest-2-Bar Pull-ups
  • 12 DB Snatches (50#/35#)

Scaled:

For time (12:00 time cap):

3 rounds:

  • 12 Jumping Pull-ups
  • 12 DB Snatches (35#/20#)

Then..

3 rounds:

  • 8 Unassisted Pull-ups
  • 12 DB Snatches (35#/20#)
Brian Chandler No Comments
June 19, 2018

Wednesday June 20th, 2018


Accessory

3 sets for quality:

  • DB Bench Press x 15-20 Reps
  • Double Kb Bent Over Rows x 10-12
  • Hollow Hold x :30-:45

Conditioning

In 4 minutes, complete the following:

  • 2 rounds of:
    • 15 Kb Swings (53#/35#)
    • 15 Box Jumps (24″/20″)
  • With remaining time:
    • Max Calorie Row

Repeat for 3 rounds.

Rest 3:00 between rounds.

 

Brian Chandler No Comments
June 18, 2018

Tuesday June 19th, 2018


Olympic

Clean Complex

  • 5 x 1 Clean Pull + 2 Hang Cleans + 1 Jerk

Work between 60%-70% of Clean and Jerk Max

Conditioning

Reps of 1-2-3-4-5-6-7-8-9-10

  • Deadlift (245#/163#)
  • Strict Pull-ups

 

 

Brian Chandler No Comments
June 17, 2018

Monday June 18th, 2018


Strength

4 x 3 Tempo Front Squat @ 70% 1RM

  • 31×1 Tempo

Conditioning

Complete reps of 21-15-9 for time:

  • Dumbbell Thrusters (50#/35#)
  • Burpees
Brian Chandler No Comments
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