Friday, June 16, 2017


Cleans and some tough Conditioning for Friday!

Announcement
Sunday 10am class is cancelled.
Sorry for any inconvenience.

FRIDAY
Strength
Clean [Video]
Complete 6 sets of 1 Pause Clean + 1 Split Jerk.
Pause below the knee. Full squat.
Choose your own weight based on how you feel.

Conditioning
3 Rounds, With a 20 Minute Time Cap:
• 50 Double Unders
• 25 Wall Ball Shots (#20/14)
• 15 Handstand Push-ups (Scaled: Push Press #95/65)
• 5 Squat Cleans (#205/145)

Pause Clean

Thursday, June 15, 2017


Conditioning Work for Thursday!

THURSDAY
Conditioning
Part 1
EMOM for 12 Minutes:
• Minute 1: 10-14 Burpees
• Minute 2: 10-14 Kipping or Butterfly Pull-ups

Part 2
Every 5 Minutes for 15 Minutes:
• Run 200 meters
• 15/12 Calorie Row
• 10/8 Calorie Airdyne

Kipping Pull-ups

Wednesday, June 14, 2017


Back Squats & Conditioning for Midweek!
Plus, we have our free Obstacle Course Racing intro class at 8pm.
Full schedule with OCR coach Sarah will begin next week.

WEDNESDAY
Strength
Back Squat [Video]
Complete 10-8-6-4-2 Reps of Back Squat.
Chose starting weight and build as you go.

Conditioning
With a 16 Minute Time Cap:
50 Wall Ball (#30/20)
40 Box Jumps (24″/20″)
30 Burpees
20 Power Cleans (#135/95)
10 Man Makers (#35/25)

Back Squat

Tuesday, June 13, 2017


Snatch work and more for Tuesday!

Sign up for the Granite Games!
GraniteGames.com
Why not? Rx and Scaled options of online competition available.

TUESDAY
Strength
Snatch [Video]
Complete 8 sets of 1 Pause Snatch. Below the knee. Full squat.
Choose your own weight based on how you feel.

Conditioning
With a 20 Minute Time Cap:
Run 800 meters
21 Power Snatches (#75/55)
Run 600 meters
15 Power Snatches
Run 400 meters
9 Power Snatches
Run 200 meters

Pause Snatch

Monday, June 12, 2017


Conditioning and more for Monday!

Sign up for the Granite Games!
GraniteGames.com
Why not? Rx and Scaled options of online competition available.

MONDAY
Conditioning
AMRAP in 12 Minutes:
• 10 Hang Squat Cleans (#135/95)
• 10 Reverse Barbell Lunges (#135/95)
• 20 Chest to Bar Pull-ups

Strength
Bench Press [Video]
Bent Over Row [Video]

4 Supersets Of:
• 10 Bench Press
• 10 Single Arm Dumbbell Rows

Take 15-20 minutes to complete the 4 sets.
Choose your own weight based on how you feel.

Single Arm DB Rows

Sunday, June 11, 2017

Sunday Funday!

SUNDAY
Partner Workout

AMRAP in 16 Minutes:
• 30 Wall Ball Shots
• 30 Pull-ups
• 30 Russian Kettlebell Swings
• Run 400 meters

Rest 2 Minutes

Team Sled Push Ohio Street (Groups of 3-4)

* Partners choose weight and split reps how they choose. Run together.

Saturday, June 10, 2017


Saturday Partner WOD!

SATURDAY
Partner Workout
Take 10 minutes to find a heavy 1rep Thruster.
Total weight between partners.

Then immediately…

AMRAP in 20 Minutes:
• 12/8 Calorie Bike
• 12/8 Calorie Row
• 12 Thrusters (#75/55)

* Partners alternate rounds.

Thrusters

Friday, June 9, 2017


Back Squats & Conditioning for Friday!

FRIDAY
Strength
Back Squat [Video]
Complete 12-9-6-3 Reps of Back Squat.
Chose starting weight and build as you go.

Conditioning
For Time:
42-30-18 Reps Of:
Wall Ball Shots (#20/14)
21-15-9 Reps Of:
Toes to Bar

Back Squat

Thursday, June 8, 2017


Strength Work & Conditioning for Thursday!

THURSDAY
Strength
Bench Press [Video]
Strict Pull-ups [Video]

5 Supersets Of:
• 5 Dumbbell Bench Press
• 5 Strict Pull-ups

Take 15-20 minutes to complete the 5 sets.
Choose your own weight based on how you feel.

Conditioning
3 Rounds For Time:
• 20 Box Jumps (24″/20″)
• Run 400 meters
• 20 Kettlebell Swings (#55/35)

Bench Press

Wednesday, June 7, 2017


Snatch Work and Conditioning and for Midweek!

WEDNESDAY
Strength
Power Snatch [Video]
Squat Snatch [Video]

Complete 6 sets of 1 Power Snatch + 1 Squat Snatch.
Technique comes first. Choose weight and build as you go.


Conditioning
4 Rounds Of:
• 1 Minute of Calorie Row
• 1 Minute of Power Snatch (#75/55)
• 1 Minute of Burpees
• 1 Minute of Rest

The Snatch