Workout of the Day (WOD)

Friday 9.20.19

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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Thursday 9.19.19

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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Wednesday 9.18.19

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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Tuesday 9.17.19

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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Monday 9.16.19

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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Friday 9.13.19

• 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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Thursday 9.12.19

• 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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Wednesday 9.11.19

• 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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Tuesday 9.10.19

• 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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Monday 9.9.19

• 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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Saturday 9.7.19

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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Friday 9.6.19

Essentials A. 16 min EMOM 1.Dual Dumbbell Bench Press x 7 reps 2.Dual Dumbbell Bent Over Row x 7 reps B. Yearly Benchmark ‘Just a Bear’ For Time: Bear Complex x 100 reps 45/35 *Bear complex is (Squat Clean, Thruster, Back Squat, Back Thruster) Fitness A. 16 min EMOM 1.Dual Dumbbell Bench Press x 7

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Thursday 9.5.19

Essentials A. Teams of 3 Granite Games throwDown WOD 3 scaled For Time : Synchronized Knee Raises x 40 reps Synchronized Dumbbell Hang Clean and Jerk x 40 reps 35/20 Synchronized BoxOvers x 40 reps 24/20 Synchronized Dumbbell Hang Clean and Jerk x 40 reps 35/20 Synchronized Knee Raises x 40 reps 15min Cap Rest

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