Monday 6/26/17

Part 1:
20mins
Find a 1RM
Front Squat for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep

Part 2:
For Time:
Thrusters 10-1
Burpee to 6″ Target 20-2

10 Thrusters (115/75)
20 Burpee To 6″ Targets
9 Thrusters
18 Burpee To 6″ Targets
8 Thrusters
16 Burpee To 6″ Targets
Etc etc

Friday 6/23/17

Part 1:
5 Minute EMOM:
3 Push Press @30-35% + Singled Micro Mini Bands (red mini bands)

Rest 2 Minutes, then:

Part 2:
10 Minutes to Find 3 REP MAX Push Press (NO BANDS)
Push Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Part 3:
5 Rounds for time:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)

Wednesday 6/21/17

Part 1:
15 mins
Snatch Grip Push Press for load:
#1: 2 reps @ 50%
#2: 2 reps @ 60%
#3: 2 reps @ 70%
#4: 2 reps @ 80%
#5: 2 reps @ 90%
#6: 2 reps @ 95%
% of your 1RM Snatch

Part 2:
13 Min AMRAP
15 Shoulder to Overhead 75/55
15 Hang Power Cleans 75/55
15 Thrusters 75/55

Monday 6/19/17

Part 1:
10 mins
Front Squat : 1 Rep Max
Record your best Front Squat 1 Rep Max lift.
3 seconds in bottom, 10 seconds in top.

Part 2:
10-12mins
Front Squat 3×3
Use the same weight for each set.
85% of part 1, with same pause prescription

Part 3:
Interval, 4 min on, 2 min off x 4 rounds
(pick up where you left off each round) of:
8 burpees + 8 front squats 115/75 + 8 T2b + 10 cal row or AB

Score is total reps

Friday 6/16/17

Part 1:
15 mins
Shoulder Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
Find a 3RM

Part 2:
3 Rounds for Time:
50 Double Unders*
25 Wall Balls (20/14)
15 Handstand Push ups
5 Squat Cleans (205/145)
{Courtesy CF Linchpin}
*Sub 3:1 Single Unders

Wednesday 6/14/17

Part 1:
16 min EMOM of:
Pause @ Knee Snatch + OHS

Increase Every 4 Mins

Snatch can be Power or squat. Pick one and stick to it. “Train the movement!”
Complete all Rounds successfully, plan your increase accordingly.

Part 2:
20 EMOM of:
Min 1: 12 DB Snatches 50/35
Min 2: 10 Toes to Bar
Min 3: 30 UB Double Unders
Min 4: 2 Rope Climbs

Tuesday 6/13/17

Part 1:
Accessory Work
4 rnds not for time
10 banded good mornings
10 v-ups
10 bird dogs (5 each side)

Part 2:
For time:
50 Burpee Box Jump Overs (24/20)
30 Shoulder-to-Overheads (155/105)
30 Burpee Box Jump Overs (24/20)
15 Shoulder-to-Overheads (155/105)

Monday 6/12/17

Part 1:
10 mins
Front Squat : 1 Rep Max
Record your best Front Squat 1 Rep Max lift.
3 seconds in bottom, 10 seconds in top

Part 2:
15 mins
Front Squat 3×3
Use the same weight for each set.
83% of Part 1, with same pause prescription

Part 3:
AMRAP 12 mins
10 hang squat cleans (135/95)
10 front rack lunges
20 chest to bar
*from granite games qualifier

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