Strength 4 x 10 Deficit Snatch Grip Deadlift* *Use 25lb plates for platform and start with butt down and eyes forward make sure butt doesn’t rise faster than shoulders. Then Complete as many rounds as possible in 15 mins of: 9 Deadlifts, 155/115 lbs 12 Push-ups 15 Box Jumps, 24 in Buyout 4 x Max…
Strength/Skill Every 1 min for 10 mins, alternating between: 30 Double Unders 1 Squat Clean & Split Jerk, 65% 1RM* *Increase weight with each set provided you are doing true squat cleans and split jerks. (power clean to front squat isn’t a scale for squat clean) Then 21-15-9 reps, for time of: Squat Clean, 155/115…
Strength/Skill
Every 1 min for 14 mins, alternating between:
3 Hang Snatches, 60% 1RM
12 Split Jumps
Then
5 rounds for time of*:
Row, 500 m
15 Overhead Squats, 135/95 lbs
*20 minute cap
Buyout
Bench Press 5 x 5
Work to heaviest weight possible
Strength/Skill Every 1 min for 14 mins, alternating between: 3 Power Cleans, 60% 1RM 15 Wall Balls, 20/14 lbs Then 10-9-8-7-6-5-4-3-2-1 reps, for time of: Clean & Jerk, 135/95 lbs Chest-to-bar Pull-up Buyout 3 x 10 Straight Leg GHD with bar* *If the bar is too heavy use a pvc pipe like in the photo.…
Strength/Skill Every 1 min for 14 mins, alternating between: 1 Squat Clean, 75% 1RM 10 Burpee (Bar Facing)s Then Complete as many rounds as possible in 12 mins of: 20 Front Squats, 95/65 lbs 20 Box Jumps, 24/20 in 15 Front Squats, 135/95 lbs 20 Box Jumps, 24/20 in 10 Front Squats, 155/115 lbs 20…
OPT Repeatability Test 3 rounds, each round for time, of: Row, 250 m 10 American Kettlebell Swings, 32/24kg 10 Burpees 10 American Kettlebell Swings, 32/24kg 10 Burpees 10 American Kettlebell Swings, 32/24kg Row, 250 m Rest 12 mins between each round. The goal is to test your fitness level by testing your ability to recover.…
It’s deadlift day children! GRANITE GAMES QUALIFIER WORKOUT 15.4 13 Minutes 10 Deadlifts (225/155) 5 Ring Muscle-ups 10 Deadlifts (255/175) 5 Ring Muscle-ups 10 Deadlifts (285/195) 5 Ring Muscle-ups 10 Deadlifts (315/215) 5 Ring Muscle-ups 10 Deadlifts (345/235) 5 Ring Muscle-ups 10 Deadlifts (375/255) MAX Ring Muscle-ups Sponsored By: SCORECARD DOWNLOAD RECOVERY PROTOCOL Each…
Strength
Bench Press 4 x 8
If doing muscle ups in the Granite Games wod tomorrow keep this light. If not work up to max effort set of 8
Then
7 rounds for time of:
5 Ground To Overheads, 135/95 lbs
Run, 200 m
Buyout
4 x 12 Triceps Extensions
Strength/Skill Every 1 min for 14 mins, alternating between: 2 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat, 50% 1RM* 10 Box Jumps, 30/24 in *Add weight every set until at near max for this complex Then 21-15-9 reps, for time of: Power Snatch, 115/75 lbs Box Jump, 24/20 in Buyout Death…
Strength/Skill Every 1 min for 14 mins, alternating between: 1 3 Position Squat Clean + 1 Jerk, 60% 1RM* 12 Burpees (6″ Reach)s * Increase weight every set. If in the event of a failed rep subtract weight until successful Then Helen 3 rounds for time of: Run, 400 m 21 American Kettlebell Swings, 24/16kgs 12…
