Sunday 7.16.17

 

Granite Games Qualifier

AMRAP14
5 Power Snatch 95/63lb
10 Pull-ups
15 Burpee Box Overs or step overs 24/20”

Group Stretch

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Saturday 7.15.17

 

Partner WOD
For time:
1 Mile Run
200 Air Squats
200 Burpee
1 Mile Run
200 Sit-ups
200 Double Unders
1 Mile Run

* One person works, one person rests. 1 mile run is split up into 400 M runs.

Accessory:
Bench Press 3×3

Mobility:
IT Band, Hamstring
Psoas Smash
Cobra Pose

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Friday 7.14.17

 

Press
1×5 @ 50%
1×5 @ 65 %
1×5 + @ 70%

3RNFT
500 M Row
Rest 1 Minute
Max Effort Weighted Plank 45/25
Rest 1 Minute
400M Run
Rest 1 Minute
200m Waiter/Farmer Carry
Rest 1 Minute

* Start off run and row at a medium pace and increase intensity each round

Accessory:
Single Arm Seated Press each 3×10

Mobility:
2×10 Band Pull Apart
2×10 Band Face Pull
Child’s Pose Complex

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Thursday 7.13.17

Weightlifting:
Advanced Jerk:
Clean barbell warm-up and work to moderate single (15min)

Split Jerk Warm-up:
– Footwork Drills
– Press/Push-Press
– Press/Push Press in Split
– Jerk Balance
– Tall Jerk

Split Jerk 5×3

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Barbell Cycling / Complex / Power:
Power Snatch Technique
Power Snatch 3×10(TnG), then 3×5 (TnG), then Heavy 3 (dropping)

——————

10-15 min Practice on butterfly, regular kip, bar muscle-up

Front Squat 3×3
5 second pause at bottom

2RFT
50/40 Cal Bike
30 Kettlebell Swings 53/35lb

Accessory:
3x
10 Barbell Bentover Row + 10 Barbell Roll Outs

Mobility:
Band External Rotation (Shoulder)
Banded Overhead
Lizard

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Wednesday 7.12.17

 

Deads
1×5 @ 50%
1×5 @ 65 %
1×5 + @ 70%

Last set is a max effort set.

AMRAP10
5 Hang Power Clean 135/93lb
10 Push-ups
20 Sit-ups

Accessory:
200-400M Tire Flip

*Alternate with Partner

Mobility:
Banded Hamstring Pull-Down 2×20 Each
Seated Straddle

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Tuesday 7.11.17

 

3x
5+ Weighted Pull-ups + 5 Box Jumps
Rest 1 Min+

8RFT
100M Sled Push/Drag Sprints 90/60lb
Rest 1 Minute

Accessory:
3x
100ft sled pull (bodyweight)
Performed seated or standing. You will tie a 100’ rope and pull the sled towards you

Mobility:
2x
15 + Banded Pull-apart
Childs Pose Complex

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Monday 7.10.17

 

Back Swaats
1×5 @ 50%
1×5 @ 65 %
1×5 + @ 70%

Last set is a max effort set.

4RFT
50ft lunge
15 Toes 2 Bar
15 Hanstand Push-up
15/12 Cal Bike

Accessory:
3-5x Plank Complex
30 second prone, 15 sec each side

Mobility:
Couch
Lizard
90 seconds each side