Essentials: A. 3 Sets Deadlift x 12-15 reps + Vertical Jump x 6 reps On the 4min Mark B. 5 Sets Back Squat x 10 reps 60% Assault Bike x 7/5 cal Rest at least 2min Fitness: A. 3 Sets Deadlift x 12-15 reps + Kneeling Jump x 6 reps On the 4min Mark B.
Workout of the Day (WOD)
Thursday 4.26.18
Essentials: A. 12min Advanced Rehab Warm Up Movement #1 Tall Kneeling Kettlebell Halo x 4 reps each direction Advanced Rehab Warm Up Movement #2 Single Kettlebell Turkish Sit Up x 8 reps per side Advanced Rehab Warm Up Movement #3 Plank Pull Through with Kettlebell x 8 reps per side B. 16 min EMOM 1.
Wednesday 4.25.18
Essentials: A. 3 Sets Frankenstein Front Squat x 10-12 reps Build in weight each set On the 4min Marks B. Yearly Benchmark Crossfit Open 11.6/12.5/18.5 7min AMRAP Thruster x 3 reps 65/45 Jumping Chin over bar pull ups x 3 reps Thruster x 6 reps Jumping Chin over bar pull ups x 6 reps Thruster
Tuesday 4.24.18
Essentials: A. 4 Sets Feet on Rower Pike Slide x 5-7 reps Rest 15 sec Feet on Rower Pike Slide Hold x 20-30 sec Rest 15 sec Hollow Body Hold x 20-30 sec On the 3min Mark B. For Time: 1-2-3-4-5-6-7-8-9-10 Hang Power Snatch Bar Facing Burpee (Open Standard) Fitness: A. 4 Sets Handstand Hold
Monday 4.23.18
Essentials: A. 4 Sets 3 Behind the Neck Push Press + 3 Overhead Squat Build in weight On the 3min Mark B. For Time: Ring Pulls x 15 reps Single Unders x 60 reps Right Arm Dumbbell Overhead Step Back Lunge x 30 reps Single Unders x 60 reps Ring Pulls x 15 reps Single
Saturday 4.21.18
Essentials: A. 5 Sets Split Press x 7 reps Build in weight On the 2:30 min Marks B. Yearly Benchmark Clean Machine 2.0 12 min AMRAP Power Clean x 12 reps 25/65 Power Clean x 12 reps 35/75 Power Clean x 12 reps 45/85 Power Clean x AMRAP Remaining Time 55/95 Fitness: A. 5 Sets
Friday 4.20.18
Essentials: A. 3 Sets Back Squat x 10-12 reps + Seated Box Jump x 6 reps Build in weight On the 4min Marks B. 3 Sets Kettlebell Suitcase Deadlift x 15 reps Build in weight On the 3min Marks C. 3 Sets Goodmornings x 10 reps Build in weight On the 3min Marks Fitness: A.
Thursday 4.19.18
Essentials: A. Granite Games Throwdown WOD #2 9 Rounds For time: Hang Power Snatch x 9 reps Hanging Knee Raises x 12 reps *Teams may Split Reps as Desired* *15min Time Cap* B. Lizard x 1min each side Frogger x 10 reps Cross Leg forward Fold x 1min each side Frogger x 10 reps Single
Wednesday 4.18.18
Essentials: A. 6 Sets 8 Double Kettlebell Step back Lunge + 8 Double Kettlebell Front Squats On the 2min Mark B. 5 Sets Dumbbell Burpee x 6 reps Wall ball x 10 reps Rest 2min Fitness: A. 6 Sets 2 Slow Pull (4sec) Clean Pulls + 2 Slow Pull (4sec) Squat Cleans 55-65% On the
Tuesday 4.17.18
Essentials: A. 10sets Snatch Grip RDL x 5 reps Light Load On the 90sec Mark B. For Time: 6 Rounds Row x 9 cal Tuck Ups x 9 reps Inchworm Walkouts x 9 reps Fitness: A. 10sets Snatch Pull x 2 reps 50% of Snatch On the 90sec Mark B. For Time: Row x 40
Monday 4.16.18
Essentials: A. 4 Sets Tempo Single Arm Dumbbell Row x 5 reps per arm @43×1 Rest 15 sec Tempo Box Dip x 5 reps @43×1 B. 4 Sets Every 3 min Complete 3 Rounds Goblet Squat x 8 reps Ring Pull x 8 reps Fitness: A. 4 Sets Weighted Pull Up x 4-6 reps Rest
Saturday 4.14.18
Essentials: A. 16 min EMOM 1. V-Up x 10 reps 2. Bear Crawl x 100 ft 3. Dumbbell Single Arm Farmers Carry x 50 ft per Arm 4. Dumbbell Power Snatch x 4 reps Per Arm Rest 2min 16 min EMOM 1. Turkish Get Up x 1 rep per Arm 2. No Pushup Burpee x
Friday 4.13.18
Essentials/Fitness: A. In 10min Find Your 1 Rep Max Deadlift Rest 3min B. In 10min Find Your 8 Rep Max Per Leg Bulgarian Split Squat Tempo 3010 Rest 3min C. In 10min Find Your 1 Rep Max Close Grip Bench Press Rest 3min D. For a Total of Reps Tabata Anchored Sit Up (8 sets;
Thursday 4.12.18
Essentials: A. Teams of 3 (MMM) or (FFF) Granite Games Throwdown WOD #3 6 Rounds For Time (15min time Cap) Jumping Pull Up x 24 reps Synchronized Burpees over Bar x 16 reps Partner Deadlift x 16 reps 205/135 B. Mobility Seated Straddle x 1min Frogger x 10 reps Standing Straddle x 1min Frogger x
Wednesday 4.11.18
Essentials/Fitness/Performance: A. If 3RM Back Squat is Greater than or Equal to your body weight then… In 12min Find a 1 Rep Max Power Snatch If 3RM Back Squat is Less than your body weight then… In 12min Find a 10 Rep Max Barbell Hip Thrust Rest 5min B. In 12min Find a 1 Rep
