Workout of the Day (WOD)

Essentials A. 5 Sets Incline push ups x max unbroken reps #7 On the 2 min marks B. 5 Sets Ring Pulls x max unbroken reps On the 2 min marks C. 3 Sets (Flow) Kettlebell Turkish Sit Ups x 10 reps Rower Roll Outs x 10 reps Hollow Body Flutter Kicks x 30 reps

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Essentials A. (6 set total) 3 Sets Front Squat x 3 reps On the 2:30 min 3 sets Front rack Step Back Lunges x 10 reps (5 per leg) On the 2:30 min B. 18min Emom 1.3 Jumping Pull Ups + 6 Dumbbell Squats 2.9 wall Ball + 3 Devils Press 3.Hang Power x 12

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Essentials A. 15min Deadlift A1. (10min) Build up to 80% for a single A2. (5min) 3 Sets Deadlift x 5 reps (80% of A1.) B. 7min Amrap Shoulder to Overhead x 7 reps Single Unders x 50 reps Fitness A. 15min Deadlift A1. (10min) Build up to 80% for a single A2. (5min) 3 Sets

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Essentials A. 15min Amrap Teams of 3 Sled Push x 200 meters empty Air Squat x 50 reps *waterfall Style* B. Mobility 3 Sets Banded Shoulder Distraction x 1 min per Arm Foam Roll Glute x 1 min per side Fitness A. 15min Amrap Teams of 3 Sled Push x 200 meters empty Air Squat

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Essentials A. 5 Sets Single Arm Deficit Kettlebell Sumo Deadlift x 7 per Arm On the 2:30 min B. 7min Emom Box Dip Shoot threw x 3-5 reps 7 min Emom Single Leg Box Step Down x 4-6 per leg 7 min Emom Wall Walk x 2-3 reps Fitness A. 5 Sets Single Arm Deficit

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Essentials A. 6 sets 2 Power Clean + 2 Hang Power Clean above Knee + 4 Front Squats Empty Bar or very light weight On the 2:30 B. Yearly Benchmark ‘Exposed’(Scaled 1) For Time: Push Up x 35 reps Dumbbell Box Step Overs x 40 reps (50/35)(24/20) Toes to Bar x 45 reps Box Jump

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Essentials 6 sets Sets 1-3 Weighted Dips x 6-8 reps Sets 4-6 Weighted Pull Ups x 6-8 reps On the 2:30 min B. 3 Sets Run x 200 meters Alternating Dumbbell Hang Clean and Jerk x 10 reps V-Ups x 10 reps Rest 1 min Run x 200 meters Alternating Dumbbell Power Snatch x 10

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Granite Games Throw down No classes

• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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• Please try to attend all four Benchmark days on Monday, Tuesday, Wednesday and Friday. If you miss a day, you can make it up on Thursday or Saturday. But please let the coach know before class. • We want to celebrate your accomplishments in class! If you hit a personal record, ring the bell

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Essentials A. 3 sets Hang Power snatch x 20reps empty barbell On the 3 min marks B. 5 sets Deadlift x 10 reps 135/95 Power clean and jerk x 10 reps 135/95 On the 3 min Marks Fitness A. 3 sets Squat snatch x 12 reps 50% On the 3 min marks B. 5 sets

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