I. Strength
Back Squat - Every 2 Minutes
75% x 3
85% x 1
77% x 3
87% x 1
79% x 3
89% x 1
Use as little gear as possible and focus on speed.
II. Conditioning
AMRAP 5:
Bar Facing Burpees
9 Thrusters every minute on the minute (95/65#)
I. Strength
Back Squat - Every 2 Minutes
75% x 5
85% x 1
77% x 5
87% x 1
79% x 5
89% x 1
*Use as little gear as possible and focus on speed.
II. Conditioning
5 Rounds
200/150m Row
6 Lateral Erg Burpees
I. Strength
Back Squat - Every 2 Minutes
73% x 5
83% x 1
75% x 5
85% x 1
77% x 5
87% x 1
*Use as little gear as possible and focus on speed.
II. Engine
"Lead Foot"
10 Rounds
20 Double Unders
10 KB Swing 53/35#
5 Burpees
A. Back squat- work to a medium heavy double
B. "OG Elizabeth"
21-15-9 Squat Cleans 135/95#
Ring Dips
A. Back Squat (12 minutes)
5 @ 75%
5 @ 80%
5+ @ 85%
*Add 10# to your "training max" and recalculate today's percentages. Attempt to beat your ME set from August 12.
B. 21-15-9
Calorie Row
Thrusters 95/65#
Pull-ups
A. Back Squat (12 Minutes):
1 x 5 @40%
1 x 5 @50%
1 x 5 @60%
*Last set is NOT for max reps this week.
. "Jump for Joy"
AMRAP 22:
400m Run
500m Row
10+ Box Jumps
*do five additional box jumps per round (10, 15, 20, etc.)
Your score is total box jumps.
A. Back Squat (12 Minutes)
1 x 5 @75%
1 x 3 @85%
1 x 1+ @95%
*Use your "training max", which is 85-90% of your "actual max". No accessories. Last set is for max reps.
**For mid-cycle estimates use the following formula: Estimated 1RM = Weight x Reps x .0333 + Weight"
. "Granite Games Qualifier Week 1"
AMRAP 10:
5 Hang Squat Cleans
7 Bar Facing Burpees
A. Back squat (E2MOM 8)
Minute 0- 8 x 35%
Minute 2- 6 x 45%
Minute 4- 4 x 60%
Minute 6- 20 x 65% (+10-20#)
B. "A Gust of Win"
Buy in: 2K Row (switch every 250m)
80 Box Jumps (partner holds top of DL)
50 Hang Squat Cleans 155/105# (partner holds hollow position)
30 Alt. Power Snatch 155/105# (partners much switch each rep)
Cash out: 400m Run
*Partners switch at any time. Reps only count when partner is in the hold position. Must use same bar and weight.
Read MoreA. Back squat (E2MOM 8):
Minute 0- 8 x 35%
Minute 2- 6 x 45%
Minute 4- 4 x 60%
Minute 6- 20 x 65% (+5-10#)
B. "Get a Grip"
4 Rope Climbs
40 Overhead Squat 95/65#
40 Pullups
400m Farmer Carry
*Farmer carry weights should be medium-heavy.
A. Back Squat (E2MOM 8):
Minute 0- 8 @ 35%
Minute 2- 6 @ 45%
Minute 4- 4 @ 55%
Minute 6- 20 @ 65%
B."Hemi"
800m run
40 Jumping Squats
80 Abmat Sit-ups
120 Double Unders
80 Kettlebell Swings 35/26#
40 Box Jumps 24/20"
800m run