Workout of the Day

7/21/17

July 20, 2017
Warm-up: 200m Run then 3rds of: 3 Muscle Snatch 3 Snatch Push Press 3 Snatch Balance 3 OHS Strength: 2RM OHS Workout of the Day 100 DU Buy-In 3rds 15 T2B 10 Hang Snatch (95/65) or 100 DU Buy-in 3rds 5 MU 10 Hang Snatch (135/95)

7/20/17

July 19, 2017
Mobility: Shoulders Skill: Rope Climb Skill EMOM x 12 1) Rope Climb x 2-3 2) HS Hold or HS Walk x 30sec 3) V-ups or Tuck-ups x 30sec Workout of the Day 400m Run 40 Single-unders 40 Air Squat 40 Russian Twists 300m Run 30 Single-unders 30 Air Squat 30 Leg Raises or L-sit Leg Lifts 200m Run 20 Single-unders 20 Air Squat 20 Parallette Pass Thrus w/ push-up & dip 100m Odd Object Carry

7/19/17

July 18, 2017
Warm-up: 200m Run then 3rds of: 10 Wall Climb 10 Narrow Grip OH Reverse Lunge 10 Deadbug Strength: Push Press 4x80, 3x85, 2x90, 1-2x95% Workout of the Day Against a 3min clock for 3 rounds. Row 500m Max G2OH (135/95) Rest 3min

7/18/17

July 17, 2017
Warm-up: 200m Run then 3rds of: 5 1 ¼ Goblet Squat 6 Single Leg RDL 30sec Planche Plank Hold Strength: 1a) Deadlift 5x70, 4x75, 3x80, 2x85% 1b) Strict Ring Dip x 6-8 (hollow body) Workout of the Day 3rds 400m Run 20 Russian KBS (53/35) 10 Burpee Box Jump (24/20)

7/17/17

July 16, 2017
Warm-up: 200m Run then 2rds of: 60sec Partner Banded Squat Therapy 8 Push-up to Spiderman Strength: Front Squat 4x80, 3x85, 2x90, 1-2x95% Workout of the Day 3min AMRAP 8 Thruster (115/75) 8 C2B Rest 2min 3min AMRAP 10 Thruster (95/65) 10 Pull-up Finish: 3 sets Single Arm KB/DB Row @2111 x 8 each DB Tricep Press x 10-12 Hollow Hold x 30-45sec

7/14/17

July 13, 2017
Barbell Warm-up Oly: 1RM Hang Clean Workout of the Day Granite Games Team Qualifier Workout 2 10min AMRAP 1000m Row Max Wall Balls (20lb to 10ft, 14lb to 9ft)

7/13/17

July 12, 2017
Mobility: Ankles Skill: Pistols or Single Leg Stability Drills SKILL EMOM x 12 1) 10-12 Pistols or Progression/Modification 2) 6-8 Strict Pull-up (Rings, wide grip, C2B etc.. Choose the same each time or mix it up) Workout of the Day 4rds 400m Run or Row followed by: 1- 100m Heavy KB Farmer’s Carry 2- 100m Pizza Plate Carry (50 R Arm, 50 L Arm) 3- 100m Pinch Plate Carry 4- 100 Core Movements- tuck-ups, v-ups, hollow roc

7/12/17

July 11, 2017
Warm-up: 200m Run then 3rds of: 10 Wall Facing Shoulder Taps 20sec Ring Support Hold 10 Back Rack Lunge Strength: Push Press 6x75, 4x80, 3x85, 2x90% Workout of the Day EMOM x 12 1) 4 Lateral Burpee Over the Barbell + 6 Deadlift (185/135) 2) 4 Burpee + 6 T2B 3) 8 HSPU Immediately followed by: 3rds for time 4 Lateral Burpee Over the Barbell 6 Deadlift (185/135) 4 Burpee 6 T2B 8 HSPU

7/11/17

July 10, 2017
Barbell Warm-up Every 90sec for 10 sets Sets 1-2 Hang Snatch + 2 OHS Sets 3-4 Hang Snatch + Snatch Lift Off + Snatch Sets 5-6 Snatch Lift Off + Snatch Sets 7-10 Snatch x 1 Workout of the Day 2 person team 4rds each 250/200m Row + 10 Ball Slam (25/15) Finish: 3 sets 30sec Box Shoulder Stretch 30sec Hollow Hold

7/10/17

July 9, 2017
Warm-up: 200m Run then 3rds of: 10 Glute Bridge 60sec Plank Hold 10 Air Squat Strength: Front Squat 6x75, 4x80, 3x85, 2x90% Workout of the Day 3rds for time 10 Hang Power Clean 10 Front Squat 35 DU Rx 115/75 Rx+ 135/95

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