Saturday, January 26, 2019

Harvey

Workout of the Day

A.
Five rounds for time:
15 Front Squats (125 / 85)
15/ 12 Cal on Assault Bike
15 Toes to Bar

Rest 5 minutes

B.
Five rounds for time:
15 Back Squats (145 / 100)
15/ 12 Cal on Rower
15 Pull-ups

Partner A does 15 front squats/ back squats
Partner B bikes 15 bike/ row cals
Partner A does 15 Toes to Bar/ pull ups
Partner B does 15 front squats/ back squats etc

Friday, January 25, 2019

Workout of the Day

A.
Thruster
Every 2.5 minutes for 7 sets:
Set 1: 21 reps
Set 2: 18 reps
Set 3: 15 reps
Set 4: 12 reps
Set 5: 9 reps
Set 6: 6 reps
Set 7: 3 reps

Start light and build by feel

Score is total combined weight lifted for all sets

B.
Three rounds for time of:
21 Kettlebell Swings (53 / 35)
15 Box Jumps (24 / 20)
9 Dumbbell Thrusters (pick weight)

Masters: 35/26, 20/16
Rx+ 70/53, 30/24, 55/40

Thursday, January 24, 2019

Raf

Workout of the Day

A.
Deadlift
5-5-5-5-5
15 minutes to build to a heavy set of 5

B.
AMRAP in 10 minutes of:
10 Power Cleans (135 / 95)
20 Wall-Balls (20 / 14)

Masters: 95/65, 14/10

Wednesday, January 23, 2019

Judge Rae

Workout of the Day

A.
MINUTES 0:00-16:00

Eight rounds of:
AMRAP in 90 seconds of:
250/200m on C2 Rower
Max Double-unders

30 seconds rest

B.
MINUTES 24:00-40:00

Eight rounds of:
AMRAP in 90 seconds of:
15/12 Calories on Assault Bike
Max Pull-ups

30 seconds rest

Masters: 12/9 calories on AAB
Rx+: chest to bar

Tuesday, January 22, 2019

Todd

Workout of the Day

A.
Bench Press
Every 3 minutes, for 15 minutes (5 sets):
8 reps

After each set: 8 bent over rows

Start light and build on both exercises

B.
For time:
15-12-9 rep rounds of:
Burpees Over Bar
Shoulder to Overhead (145 / 100)

Rest 3 Minutes

9-12-15 rep rounds of:
Shoulder to Overhead
Burpees Over the Bar

Masters: burpees, 95 / 65
Rx+ Bar facing burpees, 175 / 115

Monday, January 21, 2019

Lean and Z

Workout of the Day

A.
Back Rack Lunge
10-10-10-10-10

After each set: 10 Cossack Squats

B.
Seven rounds for time of:
7 Front Squats (115 / 75)
7 Toes to Bar
7 Box Jump Overs (24/20)

Rx+ 155/105, 30/24

Master’s
7 Front Squats (85 / 55)
7 Toes to Bar
7 Box Jump Overs (20/16)

 

Saturday, January 19, 2019

Workout of the Day

In teams of two, complete:

Two rounds of:
50/40 Calories on Assault bike
50 Thrusters (95 / 65)

Two rounds of:
50/40 Calories on C2 Rower
50 Deadlifts (225 / 155)

Two rounds of:
500m Run (both partners run – may change if its raining)
50 Wall-Balls (20 / 14)

Or, working solo:

2 rounds of:
25 cals
25 thrusters

2 rounds of:
25 cals
25 deadlifts

2 rounds of
500m run
25 wall-balls

Bethany

Workout of the Day

A.
Snatch
Every minute, for 10 minutes:
1 squat snatch

Starting at a moderate load, increase by feel every 2 minutes (5 total loads)

B.
Every minute, for 20 minutes:
20 Double-unders + 10/7 Push-ups  + 1 squat snatch (155 / 105)

Masters: 95/65
Rx+ 185/125

Thursday, January 17, 2019

Congrats to Coach Braedon and his team on qualifying for The Granite Games in May! He may not have stood on the podium at the throwdown, but the way the world wide leaderboard shook out, his team did well enough to secure a spot at the main event!

Workout of the Day

A.
Clean and Jerk
Every minute, for 10 minutes:
1 squat clean and jerk

Starting moderately heavy, increase every 2 minutes (5 total loads)

B.
“Hunky”
AMRAP in 15 minutes of:
10 Power Cleans
10 Front Squats
10 Jerks

Rest 1 minute after each round

Rx Men: 75-95-115-135-155-175
Rx Women: 55-65-75-85-95-105

Masters Men: 65-75-85-95-105-115-125
Masters Women: 35-45-55-65-75-85

Rx+ Men: 115-135-155-175-195-215
Rx+ Women: 75-95-105-115-125-135

Wednesday, January 16, 2019

Alejandro, Stephen, and Ree

Workout of the Day

A.
Two rounds of the following:

AMRAP in 3 minutes of:
500/400m Row
Max Distance Farmers Carry Lunge w KBs (53s/35s)

Rest 3 minutes

AMRAP in 3 minutes of:
500/400m Row
Max Toes to Bar

Rest 3 minutes

AMRAP in 3 minutes of:
500/400m Row
Max Distance KB Front Rack Carry (53s/35s)

Rest 3 minutes

Each exercise will be scored for reps/distance (3 scores)

Masters: 35s/26s
Rx+ 70s/53s