Archive for June 21, 2017

22 Jun 17

Rest & Recover

-or-
Make-up A Workout

Boot Camp
Take 15 Minutes to introduce and explain hang power clean
*Add weight as needed
*Explain why this is functional for every day life

Complete as many rounds and reps as possible in 8 minutes of:
3 Thrusters
6 Hang Power Cleans
12 Kettlebell Swings

21 Jun 17

Every Minute on the Minute for 12 Minutes: Split Jerk
Sets 1-4: 73%
Sets 5-8: 78%
Sets 9-12: 83%

3 Rounds for time of:
3 Man-Makers (50/35#)
7 Muscle-ups
400m Run

20 Jun 17

Every Minute on the Minute for 12 Minutes: Snatch
Sets 1-4: 73%
Sets 5-8: 78%
Sets 9-12: 83%

For time:
Run 600 Meters
30 Dumbbell Thrusters
Run 600 Meters
*Taken from CF Invictus

Boot Camp
Introduction of Back Squat
*Put some weight on the bar as needed

Five sets of:
10 Burpees
10 Dumbbell Push Presses
10 Box Step-Ups with Dumbbells
Rest 60 seconds

19 Jun 17

Every 2 Minutes for 6 Minutes:
Back Squat (5sec down on first) x 3 @70%

Granite Games Qualifier 4
Beginning on a 4-minute clock:
2 Rounds
12 overhead squats (95/65lbs)
12 toes to bar
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
10 overhead squats (135/95lbs)
12 toes to bar
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
8 overhead squats (165/115lbs)
12 toes to bar
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
2 Rounds
6 overhead squats (185/125lbs)
12 toes to bar
*Stop at 16 min

17 Jun 17

Every 2 Minutes for 6 Minutes:
Front Squat x 3 @75%

Every Minute on the Minute for 21 Minutes:
Minute 1: Sled Push x 100′
Minute 2: 7 Hang Squat Cleans (155/105#)
Minute 3: Sandbag Carry (bear hug) x 100′

16 Jun 17

Every Minute on the Minute for 12 Minutes: Snatch
Sets 1-4: 70%
Sets 5-8: 75%
Sets 9-12: 80%

Every 2 Minutes for 6 Minutes:
Pause Back Squat x 2 @60%

Granite Games Qualifier 2

6 minute AMRAP
6 deadlifts (225/155lbs)
6 bar facing burpees

15 Jun 17

Boot Camp Workout
In teams of two, partners alternate exercises in order to complete as many rounds as possible in 12 minutes of:
200m Run
20 Wall Ball Shots
10 Strict Pull-Ups

Rest & Recover

-or-

Make-up A Workout

14 Jun 17

Every Minute on the Minute for 6 Minutes:
Minute 1: Double-Unders x :30 seconds
Minute 2: Handstand Hold x :45 seconds

Every Minute on the Minute for 12 Minutes: Split Jerk
Sets 1-4: 70%
Sets 5-8: 75%
Sets 9-12: 80%

4 Rounds for time of:
50 Double-Unders
50′ Handstand Walk
25 KB Swings (70/53#)

13 Jun 17

Every Minute on the Minute for 12 Minutes: Clean
Sets 1-4: 70%
Sets 5-8: 75%
Sets 9-12: 80%

Every Minute on the Minute for 15 Minutes:
Minute 1: Deadlift x 3 (heavy)
Minute 2: Toes-to-Bar x 12
Minute 3: DB Push Press x 5 (heavy)

12 Jun 17

Reverse Tabata L-sits

Every 2 Minutes for 6 Minutes:
Back Squat (5sec down on first) x 3 @70%

5 Sets of:
200m Run (Sprint)
100m Suitcase Carry (KB or DB)
Rest 2 Minutes
*50 m with right arm, then turn around and complete 50m on left arm