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…
*since no one made class last Thursday we’ll be doing that workout
10×10 Banded Swings
Workout: 3x 40:20
Finisher: Tabata Pushups
Workout: Light TGU x1L/x1R Heavy Swings x20 L Clean & Press x4 (double bell) H Swings x20 L Squats x8 (double bell) H Swing x20 L Squat Press x4 (double bell) H Swing x20 L Snatch x5 ea. side H Swing x10 L Press x4 (double bell) H Clean x5 ea. side L Clean & Press x3…
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
http://qualifier.thegranitegames.com/
10×10 Banded Swings
Workout — 40:20 3x
Tabata Push-Up
Workout – 2x
Grinds: 30:30 – 3x
Ballistics: 20:10 – 4x
Tabata Russian Twists
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
