Workout of the Day

6/23/17

June 22, 2017
Barbell Warm-up Every 2 minutes, for 4 minutes (2 sets): 3 Clean Pulls + 3 Power Cleans + 3 Front Squats + 3 Push Jerks @ 55-60% of 1RM Clean & Jerk Every 2 minutes, for 4 minutes (2 sets): 2 Clean Pulls + 2 Power Cleans + 2 Front Squats + 2 Push Jerks @ 65-70% of 1RM Clean & Jerk Every 2 minutes, for 6 minutes (2 sets): 1 Clean Pull + 1 Power Clean + 1 Front Squat + 1 Push Jerk @ 75-80% of 1RM Clean & Jerk Workout of the Day 3rds for

6/22/17

June 21, 2017
Mobility: Hips Skill: 10min Double-unders 1 set Max reps DU Workout of the Day Option 1- 400m Run or Row 60sec Dead Hang Hold- hollow body 400m Run or Row 60sec KB Farmer’s Hold (70/53) 400m Run or Row 60sec Hollow Hold 400m Run or Row 60sec Plank on Low Rings 400m Run or Row 60sec HS Hold Option 2- 3-4rds NOT for time 12 Wall Climbs 3 TGU each 25ft Seal Walk 5 Roll to Candlestick 10 Strict Ring Pull-up 10 DB

6/21/17

June 20, 2017
Warm-up: 200m Run then 3rds of: 30sec HS Hold 5 Ring Row 5 Strict Ring Dip Strength: Push Press 8 x 65/70/75% Workout of the Day 400m Run then 1rd of Barbara 20 Pull-up 30 Push-up 40 Sit-up 50 Air Squat 300m Run then 2rds of Mary 5 HSPU 10 Pistol 15 Pull-up 200m Run then 3rds of Cindy 5 Pull-ups 10 Push-up 15 Air Squat

6/20/17

June 19, 2017
Warm-up: 200m Run then 3rds of: 8 Single Leg RDL (each) 100ft OH KB Carry L Arm 100ft OH KB Carry R Arm Strength: 1a) Deadlift 6x70, 5x75, 4x80, 3x85 1b) Single Arm KB/DB Row x 8 each Workout of the Day 45 DU 40 Russian KBS (53/35) 35 Leg Lifts anchored to KB 30 Reverse Single Arm OH Lunges (53/35) 25 Box Jump (24/20) 30 Reverse Single Arm OH Lunges 35 Leg Lifts anchored to KB 40 Russian KBS 45 DU

6/19/17

June 18, 2017
Warm-up: 200m Run then 3rds of: 4 1 ¼ Front Squat (45/35) 6 Strict Press 8 Hollow Rock Strength: Front Squat 8 x 65/70/75% Workout of the Day 2min AMRAP 5 Thruster (135/95) 5 Lateral Bar Burpee Rest 2min 2min AMRAP 7 Thruster (115/75) 7 Lateral Bar Burpee Rest 2min 2min AMRAP 9 Thruster (95/65) 9 Lateral Bar Burpee Finish: 3 sets L-sit Leg Lifts x 15 V-up or Tuck up x 15 Weighted Pull Backs x 15

6/16/17

June 15, 2017
Warm-up: Bring Sally Up Air Squat Muscle-up Progressions EMOM x 10 1) 5 Strict Ring Dip + 15-20 Support Hold (turn out) 2) 5-15 Hollow Arch Swings *If you are proficient at MU, perform the first 2 rounds of hollow arch swings, then the last 3 completing 5 hollow arch swings + 2 MU Workout of the Day Granite Games 2017 Workout #1 12min AMRAP 10 Hang Squat Clean (135/95) 10 Reverse Front Rack Lunges 20 C2B

6/15/17

June 14, 2017
Mobility: Thoracic Spine opening Skill: Getting Inverted- HS Kick-up, HS Holds, HS Walks 10min Option 1- EMOM x 25 1) Bike 12/10 cal 2) Hollow Hold x 30sec 3) Row 200/150m or Run 200m 4) HS Hold x 30sec 5) Single-unders x 45sec Option 2- 3-4rds NOT for time 12 Wall Climbs 3 TGU each 25ft Seal Walk 5 Roll to Candlestick 10 Strict Ring Pull-up 10 DB Bench Press 20 Banded Tricep Press Downs 10 BB Bicep Curls

6/14/17

June 13, 2017
Warm-up: 200m Run then 3rds of: 10 Wall Climbs 12 High Box Step-ups Strength: Push Press 8 x 65/70/75% Workout of the Day EMOM x 15 1) 5 Deadlift + 7 Box Jump 2) 5 Man Makers 3) 12 Alt Pistol + 20 DU or 12 Goblet Squat + 20 DU Finish: 2-3 sets 15 DB Skull Crusher 15 Tate Press 15 Floor Press Rest 2min

6/13/17

June 12, 2017
Barbell Warm-up Olympic Lifting: 4 sets Hang Snatch x 3 @ 70-75% For time: 2K Row Finish: EMOM x 9 1) L-sit Leg Lifts x 30sec 2) V-up or Tuck up x 15 3) Weighted Pull Backs x 15

Pray for Orlando Tribute Workout

June 11, 2017
Warm-up: 200m Run Then 2rds: 5 1 ¼ KB Front Squat 10 Single Leg RDL each Strength: Front Squat 8 x 65/70/75% Workout of the Day 12 movements x 49 reps 2-person team 49 Russian KBS (53/35) 49 HR Push-up 49 Goblet Squat (53/35) 49 Pull-up 49 Wall Ball (20/14) 49 Partner Ball Slam Sit-ups 49 Ball Slam (25/15) 49 Lunges Holding Wall Ball 49 Burpee 49m OH KB Walk L Arm 49m OH KB Walk R Arm 490m Team Run holding

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