Strength
Squat 8 x 8
Work to as heavy as possible for 8 reps but all 8 sets must be completed in 20 minutes.
Then
5 rounds for time of:
50 Double Unders
20 Squats, 115/85 lbs
20 Kettlebell Swing (Russian)s, 32/24 kg
Buyout
4 x 15 Straight Leg GHD
The Seven A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues…
GRANITE GAMES QUALIFIER WORKOUT 15.3 17 Minute AMRAP 50 Calorie Row 50 Wall Ball Shots 50 Shoulder to OH 50 Box Jumps Wall Balls: Men use 20lbs to 10ft, Women use 14lbs to 9ft Shoulder to Overhead: Men use 115lbs, Women use 85lbs Box Jumps: Men use 24in, Women use 20in Sponsored By: SCORECARD DOWNLOAD RECOVERY…
Strength/Skill
Every Minute on the Minute for 10 Minutes of:
2 Squat Cleans, 70% 1RM
Increase weight every set until faiure the drop weight every set until success
Then
4 rounds for time of: Run,
400 m
15 Push Press, 135/95 lbs
Buyout
Prepare for Granite Games Qualifier 15.2 tomorrow
//qualifier.thegranitegames.com/
Strength
Bench Press 5 x 5
Work as heavy as possible up to a 5 rep max effort
Then
For time:
Run, 400 m
20 Thrusters, 115/85 lbs
20 Toes-to-bars
Run, 400 m
20 Toes-to-bars
20 Thrusters, 115/85 lbs
Run, 400 m
Buyout
4 x 12 Triceps
100 Banded Triceps Extensions
Skill
Every 1 min for 14 mins, alternating between:
3 Power Snatch (Touch & Go)s, 60% 1RM
10 Burpee (Bar Facing)s
Then
Complete as many rounds as possible in 12 mins of:
30 Double Unders
10 Burpee Box Jump Overs, 30/24 in
10 Handstand Push-ups
Then
Back Squat
5×5 at 75% 1RM
Strength/Skill Every 1:30 for 9 mins do: 3 Chest-to-bar Pull-ups 3 Squat Clean & Jerks, 50% 1RM Then 4 rounds for time of: 10 Sumo Deadlift High-pulls, 95/65 lbs 10 Push Press, 95/65 lbs 10 Back Squats, 95/65 lbs Then 50 Wallballs 20/14 Begin exactly 5 minutes after the first wod and perform 3 burpees…
QUALIFIER WORKOUT 15.2 15.2A – Part 1 (0:00-6:00) 6 Minute AMRAP 1-Rep Max Snatch 15.2B – (6:01-14:00) 8 Minute AMRAP 30 Double Unders 15 Chest-to-Bar Pull-ups 30 Double Unders 15 Toes-to-Bar 15.2A – Part 2 (14:01-20:00) 6 Minute AMRAP 1-Rep Max Snatch Total Time: 20 Minutes For this workout, the clock must start at 0:00 and run up to 20:00. //SPECIAL…
Strength/Skill
Strength
Bench Press 5-5-5-5-5*
Same as monday still a deload week on the power lifts keep weight to 65%
Then
21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Wall Ball, 20/14 lbs
Buyout
Triceps 4 x 12
