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June 30, 2016

Complete as many rounds and reps as possible in 7 minutes of: Row 250 Meters 10 Thrusters 95/65Rest 7 minutesComplete as many rounds and reps as possible in 7 minutes of: 30 Double-Unders 20/15 Hand-Release Push-UpsRest 7 minutesComplete as many rounds and reps as possible in 7 minutes of: 10 Box Jumps 24″/20″ 10 burpees

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June 29, 2016

A. Five sets of: Back Squat x 3-5 reps @ 30X1 Rest 60 seconds Single-Arm Dumbbell Row x 8-10 reps @ 2020 Rest 60 secondsB.Complete as many rounds and reps as possible in 10 minutes of: Deadlift x 1 rep Hang Power Clean x 1 rep Front Squat x 1 rep Push Press x 1 rep (You must perform 5 ...

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June 28, 2016

A.15 DeadliftsRest 15 to 20 SecsMax Reps HSPURest 2 Mins10 DeadliftsRest 15 to 20 SecsMax Reps HSPURest 2 Mins5 DeadliftsRest 15 to 20 SecsMax Reps HSPUB.5 Rounds for Time AND Max Reps...400m RunMax Unbroken Pull-Ups

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June 27, 2016

A. Four sets of: Push Press x 4-6 reps @ 11X1 Rest 90 seconds Dumbbell Walking Lunge x 20 steps Rest 90 secondsB."Hephaestus"For time:50 KB Thursters25 Burpees40 KB Snatches20 Burpees30 KB Thursters15 Burpees20 KB Snatches10 BurpeesRxx = 70/45Rx = 55/35Scaled = 35/25

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June 24, 2016

Granite Games Online Qualifier Workout 3AsRx (Men/Women) 12 minutes AMRAP: 12 chest-to-bar pull-ups 8 deadlifts (245/165lbs) 12 handstand push-ups 8 deadlifts (245/165lbs)Masters 35-39 (Men/Women) 12 minutes AMRAP: 12 chest-to-bar pull-ups 8 deadlifts (245/165lbs) 12 handstand push-ups 8 deadlifts (245/165lbs)Masters 40-44 (Men/Women) 12 minutes AMRAP: 12 chest-to-bar pull-ups 8 deadlifts (225/155lbs) 12 handstand push-ups 8 deadlifts (225/155lbs)Masters 45-49 (Men/Women) 12 minutes AMRAP: 12 chest-to-bar pull-ups 8 deadlifts (225/155lbs) 12 handstand push-ups 8 deadlifts (225/155lbs)Teen (Men/Women) 12 minutes AMRAP: 12 chest-to-bar pull-ups 8 deadlifts (185/125lbs) 12 handstand push-ups 8 deadlifts (185/125lbs)Masters 50-54 (Men/Women) 12 minutes AMRAP: 12 chest-to-bar pull-ups 8 deadlifts (185/125lbs) 12 handstand push-ups 8 deadlifts (185/125lbs)Masters 55+ (Men/Women) 12 minutes AMRAP: 12 pull-ups 8 deadlifts (155/115lbs) 12 push press (95/65lbs) 8 deadlifts (155/115lbs)Scaled (Men/Women) 12 minutes AMRAP: 12 jumping chin over bar pull-ups 8 deadlifts (135/95lbs) 12 hand release push-ups 8 deadlifts (135/95lbs)

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June 23, 2016

A. Every 3 minutes, for 30 minutes (10 sets): Clean & JerkUse the ten sets to build to today’s 1-RM Clean & Jerk.B.“Grace” 30 Clean & Jerks 135/95

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June 22, 2016

A. Four sets of: 6-8 Back Squat @ 30X1 (challenge yourself, if you achieve 8 reps, you must increase the weight) Rest 90 seconds Wall Slides x 5 reps @ 3030 Rest 90 secondsB.Complete as many rounds and reps as possible in 12 minutes of: 10 Burpees 20 Alternating Reverse Lunges with KBs or DBs 30 Double-Unders

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June 21, 2016

A. Every 3 minutes, for 18 minutes (6 sets): Push Press *Set 1 – 5 reps *Set 2 – 3 reps *Sets 3-6 – 1 repThe goal is to build to today’s 1-RM Push Press.B.Three rounds for time of: 10  Handstand Push-Ups 20 Pull-Ups Run 300 Meters

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June 20, 2016

A Every 3 minutes, for 18 minutes (6 sets): Clean x 1.1.1.1 (rest 10 seconds between each single)B.Three rounds for times of: 250 Meter Row 20 Wall Balls 20 Kettlebell Swings 70/55

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June 17, 2016

Granite Games Online Qualifier 2 AsRx 17 minutes: 50 calorie row 50 wall ball shots 50 shoulder to overhead 50 box jumpsMen: 20lb ball – 10ft target 115lb Shoulder to Overhead 24” BoxWomen: 14lb ball – 9ft target 85lb Shoulder to Overhead 20” BoxScaled 17 minutes: 50 calorie row 50 wall ball shots 50 shoulder to overhead 50 box jumpsMen: 20lb ball – 9ft target 95lb Shoulder to Overhead 24” ...

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