6/24/2015 Backsquats+Bicep Curls…RUN+DU

Fitness/Competition

A. Backsquats 7sets x 3 reps @ 60%

B. DB Bicep Curls 7 sets x 8 reps(each arm) You pick weight

***Do A and B Alternating***

C. 3 RFT

200m Run

35 Double Unders/100 Singles

6/23/2015 “300”

Fitness/Competition   WOD “300”

25 Pullups

50 Deadlifts 135/95

50 Pushups

50 BoxJumps 24/20

50 Floor Wipers 135/95

50 1-Arm KB Clean and Press 35/26

25 Pullups

5/22/2015 5 AMRAP/5 AMRAP/4 x 200m

Fitness/Competition

A. Front Squats 5 sets x 3 reps 22×1

40/50/60/70/80%

B. 5 AMRAP

5 Power Cleans 135/95

5 Bar Pushups (1 sec Pause at top)

10 Perfect Airsquats

REST 3 MIN

5 AMRAP

5 Hang Power Cleans

6 Back Rack Lunge Steps

20 Flutterkicks (2ct)

REST 3 MIN

4 x 200m Run Sprints for Time

Rest EXACTLY 1 min after each rd.

5/19/2015 Bench Not For Time

Fitness/Competition

5 Rd NFT

400m Row

11 Close Grip Bench 185/105

22 Flutterkicks (2ct)

Core

5 Max Effort L-Sit on Rings

5/18/2015 Granite Games Qualifier #1

Fitness 

15 Amrap of

200m Run

3-6-9-12-15-18…

Hang Squat Cleans

Lateral Bar of Burpees

Competition Granite Games Qualifier WOD 1

10 AMRAP

5 Hang Squat Cleans

7 Bar Facing Burpees

Youngsters to 44 155/105

45-49  135/95

50+ 115/75

5/15/2015 A Grace Kinda Running Fran Thing!!!

Fitness/Competition

10 Clean and Jerks 135/85

200m Run

21 Pullups

10 Clean and Jerks

400m Run

15 Pullups

10 Clean and Jerks

200m Run

9 Pullups

CASH OUT

45 Thrusters @ 45/35

5/17/2015 400 Run and 15’s

Fitness/Competition

3 RFT

200m Run/400m Run (for the Runny Runnersons)

15 Plate Pressed Crunches 45/25

15 Floor Press

15 Jumping Lunges (2ct)

15 Puss Press (Use Yesterdays 4RM Strict Press)

6/16/2015 ROW, KB/GHD, ROW

Fitness/Competition

A. 4 Rep Max Strict Press

B. Buy In 500m Row

25-20-15-10-5

Kettlebell Swings (Russian) 70/53

50-40-30-20-10

Abmat Situps/ or 1/2 GHD

200m Run inbetween sets (not after 10’s

Cash Out 500m Row

6/11/2015 Strict Press…15AMRAP

Fitness 

A. Strict Press 6 sets x 4 reps, start light and move UP!!

B. 15 AMRAP

10 TTB

15 Box Jumps 24/20

20 Slamballs 40/25

Competition

1. Power Snatch + Overhead Squat

**work to a heavy single, only 3 misses.
-Then-
3×1 @ 90% (power snatch + OHS)

2a. 5×6 push press @ 70%

2b.  5×5 weighted pull up

3. 3 RFT

21 TTB 

15 HSPU 

9 BXJ 36″/30″

6/9/2015 EMOM then 1rm Clean and Jerk

Fitness

A. 2 EMOM for 4 cycles of

1st…5 Pullups + 5 Burpee to plate touch

**add 1 rep each rd (5/6/7/8)

2nd…250m Row

B. Quickly build to a 1RM Clean and Jerk

Competition

1a. Clean & Jerk Complex
Halted Clean DL + Power Position Clean + Split Jerk
**3 second pause at the knee, fully extend, power position clean and split jerk
**Work to a heavy single, only 3 misses total at any weight.
-Then-
1b.  3×1 @ 90% of today’s max (full C&J)

2. Front Squat

5×6 @ 70%

3. AMRAP 8 ladder

2-4-6-8…

Burpee 6″

C2B Pull up

**EMOM 

6 DL 225/155
**begin DL after the first min.