CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
Row 2000 meters
Run 1 mile
Row 2000 meters
SATURDAY 180630
CONDITIONING:
Coaches Choice
WORK CAPACITY:
5 Rounds for time:
20 Wallballs (20/14)
10 Deadlifts (225/155)
FRIDAY 180629
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
150 ft Overhead Walking Lunge (24/16)
50 Air Squats
THURSDAY 180628
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Press 5-5-5-5-5
WORK CAPACITY:
For Time:
500 meter Row
150 Double-Unders
50 Burpees
WEDNESDAY 180627
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Lynne"
5 Rounds for max reps of:
Body weight Bench Press
Pull-ups
TUESDAY 180626
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
3 Rounds for time:
Run 800 meters
25 Dumbbell Hang Squat Cleans (50/35)
MONDAY 180625
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
30-20-10 reps for time of:
Shoulder to Overhead (135/95)
Toes to Bar
Row for Calories
SATURDAY 180623
CONDITIONING:
Coaches Choice
WORK CAPACITY:
3 Rounds for time of:
75 Double Unders
50 Air Squats
15 Power Snatch (115/80)
FRIDAY 180622
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 15 minutes of:
27 Calorie Row
21 Deadlifts (135/95)
15 Burpees
9 Push Press (135/95)
THURSDAY 180621
CONDITIONING:
Hip Series lead by Coaches
WORK CAPACITY:
5 Rounds for time of:
40 Double Unders
30 Box Jumps (24/20)
20 Kettlebell Swings (24/16)
WEDNESDAY 180620
CONDITIONING:
Run 800 meters or Row 1000 meters
STRENGTH:
Thruster 2-2-2-2-2
WORK CAPACITY:
For Time:
45 Thrusters (75/55)
Run 400 meters
TUESDAY 180619
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
4 Rounds for time:
Run 400 meters
4 Rope Climbs
8 Push Jerks (205/145)
MONDAY 180618
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Granite Games 2018 WOD #2"
For Time:
20-18-16-14-12-10-8-6-4-2
Wall-Ball (20/14)
10-9-8-7-6-5-4-3-2-1
Toes to Bar
SATURDAY 180616
CONDITIONING:
Coaches Choice
WORK CAPACITY:
"Donny"
21-15-9-9-15-21 reps for time of:
Deadlift (225/155)
Burpees
FRIDAY 180615
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
AMRAP in 10 minutes of:
20 Dumbbell Hang Clean and Jerks (50/35)
10 Handstand Push-ups
THURSDAY 180614
CONDITIONING:
Hip Series lead by coaches
WORK CAPACITY:
For Time:
Row 1000 meters
Run 800 meters
100 ft Walking Lunge
Run 800 meters
Row 1000 meters
WEDNESDAY 180613
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
"Barbara"
5 Rounds for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between rounds
TUESDAY 180612
CONDITIONING:
Run 800 meters followed by Double Under practice
STRENGTH:
Overhead Squat 5-5-5-5-5
WORK CAPACITY:
5 Rounds for time of:
21 Overhead Squats (75/55)
21 Double Unders
MONDAY 180611
CONDITIONING:
Run 800 meters or Row 1000 meters
WORK CAPACITY:
10 1-Minute rounds of:
10 Burpees over the Bar
Max Rep Power Snatch (155/105)
Rest 2 minutes between rounds
SATURDAY 180609
CONDITIONING:
Coaches Choice
WORK CAPACITY:
AMRAP in 15 minutes of:
5 Deadlifts (115/80)
5 Hang Power Cleans (115/80)
5 Front Squats (115/80)
5 Push Press (115/80)
5 Back Squats (115/80)
