AMRAP 5:

Buy-In: 35/25 Calorie Assault Bike

Directly Into…

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes

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Down and Out

21-18-15-12-9:

Wallballs (20/14)

Pull-ups

Calorie Row

200 Meter Run*

*After Each Round. 5 Total Runs.

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Squeaky Wheel

AMRAP 15:

60 Double Unders

20/15 Calorie Assault Bike

10 Push Jerks (165/110)

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Snatch - 2x1@88, 1x1@90,1x1@92,1x1@94,

1x1@96

Power Clean + Split Jerk - 2x1@88, 1x1@90,1x1@92,1x1@94,

1x1@96

Back Squat - 6x1@95

Hip Extensions - 4x10 *weighted

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Front Pause Squat

Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom.

Nine Yards

AMRAP 12:

3 Thrusters (95/65)

3 Toes to Bar

3 Calorie Bike

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Run Wild

3 Rounds:

600 Meter Run

21 Hang Squat Snatches (75/55)

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Power Clean

Build to Heavy Touch and Go 5-Rep

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Guard Rail

AMRAP 3:

9/6 Calorie Assault Bike

9 Power Cleans (115/80)

Rest 3 Minutes

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Dirty Thirty

For Time:

30 Box Jumps (24/20)

30 Chest to Bar Pull-ups

30 Kettlebell Swings (53/35)

30 Front Squats (115/80)

30 Toes to Bar

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Power Snatch - 5x1@94

Clean and Jerk - 5x1@94

Back Squat 6x1@90

GHD Situps - 4x10

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Tread Water

For Time:

2k Row

150 Double Unders

10 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

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Long Gone

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Dumbbell Snatches (50/35)

1 Minute Calorie Bike

1 Minute Rest

*Score is lowest rep total across the five rounds.

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Power Clean

10 Minutes to Heavy Single

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Inside Out

For Time:

800 Meter Run

21 Power Cleans (155/105)

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10 Minutes

Heavy Single Overhead Squat

10 Minutes

Heavy Single Snatch Balance

15 Minutes

Heavy Single Snatch

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Snatch - 2x1@80, 1x1@84, 1x1@86, 1x1@88, 1x1@90

Power Clean and Split Jerk - 2x1@80, 1x1@84, 1x1@86, 1x1@88,

1x1@90

Overhead Squat - 6x2@85%

Clean DL - 5x2@110% of Clean

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Power Snatch

15 Minutes to Heavy Single

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AMRAP 14:

1 Power Snatch (135/95)

2 Overhead Squats (135/95)

3 Power Clean and Jerks (135/95)

40 Double Unders

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Push Press

15 Minutes

Work to a Heavy set of 10

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"Clothesline"

AMRAP 12:

2 Push Presses (115/80)

2 Toes to Bar

2 Box Jump Overs (24/20)

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Flip Flop

30-20-10:

Kettlebell Swings (53/35)

Calorie Bike

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Directly into...

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10-20-30:

Deadlifts (135/95)

Calorie Row

Women Complete (21-15-9 / 9-15-21) Calories on Machines.

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Front Squat

15 Minutes

3x5 to find a 5rm

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Wasabi

For Time:

20 Minute Time Cap

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Power Snatch w/ 2 Sec. Pause at the Knee - 8@80%

Clean and Jerk w/ 2 Sec. Pause in bottom of jerk dip - 8@80%

Front Squat - 6x3@80%

Snatch Grip Deadlifts- 5x2@110%of Snatch

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Overtime

For Time:

200 Meter Run, 21 Power Snatches

200 Meter Run, 21 Overhead Squats

200 Meter Run, 15 Power Snatches

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12 Min. to Heavy Clean and Jerk

Then,

Gwen

Clean & Jerk 15-12- and 9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

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Under Fire

For Time:

400 Meter Run

50 Double Unders

15 Toes to Bar

15 Pull-ups

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Teams of 3:

0:00 - 5:00 - Max Front Squats

5:00 - 10:00 - Max Calorie Row

10:00 - 13:00 - Rest

13:00 - 18:00 - Max Back Squats

18:00 - 23:00 - Max Calorie Bike

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Snatch Doubles - 5@75%

Power Clean + Push Jerk + Split Jerk - 5@75%

Back Squat - 6x4@75%

Partner Glute Ham Raises - 4x5

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6 Minutes to Heavy Single Strict

Press

6 Minutes to Heavy Triple Push

Press

6 Minutes to Heavy 5 Push Jerk

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Deadlift:

Build to a Heavy 3

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For time:

Run, 1 mi

100 Double Unders

30 Deadlifts, 185/135 lbs

Run, 800 m

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"343"

Teams of 2:

For Time

100 Deadlifts (135/95 lb)

100 Power Cleans (95/65)

100 Ground-to-Overheads

43 Burpees

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Boat Race

3 Rounds:

500 Meter Row

400 Meter Run

Rest 3 Minutes Between Rounds. Score us total time, including rest.

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Twenty Something

AMRAP 20:

30 Overhead Squats (95/65)

30 Box Jumps (24/20)

30 Toes to Bar

30/21 Calorie Row

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“Jacked & Diane”

200 Meter Run

21 Deadlifts (225/155)

200 Meter Run

18 Handstand Push-ups

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Power Snatch Triples - 5@70%

Clean and 2 Push Jerks - 8@70%

Back Squat - 6x5@70

Hip Extension - 4x10

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“Go Fish”

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For Time:

1,000 Meter Row

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Directly Into…

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Push Jerks (135/95)

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Thruster

Heavy Set of 3

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“Flash Flood”

2 Rounds:

400 Meter Run

21 Thrusters (95/65)

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12 Minutes to Establish

Heavy Triple Power Clean

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“Criss Cross”

AMRAP 15:

30 Double Unders

15 Power Cleans (115/80)

30 Double Unders

15 Toes to Bar

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“Lace Up”

AMRAP 13:

60 Dumbbell Snatches (50/35)

50 Wallballs (20/14)

40/30 Calorie Row

30 Burpee Box Jumps (24/20)

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Power Clean Singles - 1@90 Every :90 for 8 rounds

Snatch Singles - 1@90 Every :90 for 8 Rounds

Front Squat - 5x1@90

4x12 Bent over Rows

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3-Position Power Snatch

Build to a Heavy Complex

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“Daily Dozen”

AMRAP 12:

12 Lateral Barbell Burpees

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“Eighteen Wheeler”

AMRAP 18:

12/9 Calorie Assault Bike

15 Wallballs (20/14)

12 Alternating Dumbbell Snatches (50/35)

9 Toes to Bar

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Handstand Pushups

10 Min. Practice

Then,

“2k Row”

For Time:

Row 2,000 Meters

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“Powder Keg”

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AMRAP 5:

600 Meter Run

1 Round of Cindy

Max Clean and Jerks (135/95)

Rest 5 Minutes

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Power Snatch Doubles - 5@85%

Clean Pull + 2 Cleans - 5@85%

Back Squat - 5x2@85%

4x12 GHD Situps

Pausing Overhead Squat

Moderate Set of 2

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“Nancy”

5 Rounds:

400 Meter Run

15 Overhead Squats (95/65)

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“Half Bad”

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AMRAP 18:

30 Deadlifts (135/95)

15 Pull-Ups

20/15 Calorie Assault Bike

15 Pull-Ups

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Push Press

15 Minutes

Heavy Set of 3

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“Sky Hook”

3 Rounds For Time:

20 Min. Time Cap

20 Hang Power Cleans (95/65)

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"Country Mile"

For Time:1 Mile Run

50 Wallballs (20/14)

40 Box Jumps (24/20)

30 Burpees

20 Power Snatches (115/80)

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“Hot Sauce”

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

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2 Power Cleans + Split Jerk - 1@71, 1@74, 1@77, 1@80, 2@83

2 Hang Snatch + 1 Full Snatch - 1@71, 1@74, 1@77, 1@80 , 2@83

Front Squat 5x3@80

4x12 Good Mornings @75/55

Deadlift

15 Minutes

Heavy Set of 10

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“Captain Insano”

3 Rounds:

20 Deadlifts (155/105)

20/14 Calorie Bike

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“Jump City”

For Time:

1 Round:

800 Meter Run

80 Double Unders

21 Hang Power Cleans (135/95)

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Power Snatch

Heavy Single

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“Randy”

For Time:

75 Power Snatches (75/55)

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Snatch Pull + Power Snatch - 3@71,3@74,1@77,1@80

Hang Clean Doubles - 3@71,3@74, 1@77, 1@80

Back Squat - 5x4@75

4x12 GHD situps

15 Minutes to Heavy Deadlift Single

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“Pumped Up Game Changer”

21-15-9:

Deadlifts (275/185)

Box Jump (30/24)

“Foul Ball”

3 Rounds:

800 Meter Run

30 Wallballs (20/14)

30 Alternating Dumbbell Snatches (50/35)

Power Clean + Front Squat + Push Jerk

Build to a Heavy Complex

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“Wise Men”

AMRAP 3:

Macho Man (135/95)

Rest 3 Minutes

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Clean Pull + Power Clean - 3@68, 3@71, 1@74, 1@77 

Hang Squat Snatch Doubles - 3@68, 3@71, 1@74, 1@77 

Front Squat 5x4@75

Push Jerk + Split Jerk - 8@80% of Split Jerk

10 Minute Handstand Pushup

4x5 @toughest progression

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“Fortitude”

Alternating EMOM x 20 (10 Rounds):

Even Minutes – 15/12 Calorie Row

Odd Minutes – 15 Burpees

L-sit Practice/Progression

5 x max effort for time

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“Liquid Cocaine”

5 Rounds:

5 Power Clean and Jerks (155/105)

10 Chest to Bar Pull-ups

Back Squat

5x5 @70%

*if you Back Squated Saturday, Front squat

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Front Rack Reverse Lunge

3 Sets of 12 @30% of Front Squat

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Power Snatch - 4@60, 4@65, 4@70

Clean  + Front Squat + Split Jerk - 4@65, 4@70, 2@75

Back Squat - 5x5@70

Hip Extension - 4x10

10 Minutes of Rope Climb Practice

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Then,

"Impressed"

15 Min. Amrap:

1 Rope Climb

12 DB Push Presses 50/35

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“Lost Count”

Teams of 2

For Time: 30 min. Cap

300 Double Unders

3000 Meter Row

200 Wallballs (20/14)

100/80 Calorie Bike

10 Minutes

Kipping/Pull-up Progression Practice

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“Helen”

3 Rounds For Time:

400 Meter Run

21 Kettlebell Swings (53/35)

“Last Call”

Teams of 3

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AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/135)

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1-rep Snatch - 2 Misses alllowed

1-rep Clean and Jerk - 2 Misses allowed

Front Squat Heavy Single

3x8 Partner Glute Ham Raises

Overhead Squat

Build to a Heavy Set of 3

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“Dilly Dilly”

AMRAP 12:

2 Power Snatches (135/95)

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Turkish Get-up

15 Minute

Practice / 5x2 on Each Arm

7 Minutes of Burpee Pullups

“Liquid Laugh”

5 Rounds:

1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s)

1 Minute Double Unders

1 Minute Calorie Bike

1 Minute Rest

Push Jerk

15 Minutes to Heavy Single

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“TNT”

For Time:

30 Snatches (95/65)

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Power Snatch Singles - 6@90% of PS

Clean and Jerk Singles - 6@90% of C&J

Push Press - 4x2@85%

GHD Situps - 50 Total

“Jack Squat”

21-15-9:

Front Squat (135/95)

Kettlebell Swings (70/53)

400 Meter Run

Teams of 2

For Time:

2000 Meter Row

120 Calorie Bike

1600 Meter Run

*Break up row at 500m

*Break up calories at 20

*Break up run at 200m

Granite Games Qualifier Workout #6

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20MIN TIME CAP

150 Double Unders

75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)

50 Dumbbell Thrusters (50lb/35lb)

75 ft. Front Rack Dumbbell Walking Lunge (50lb/35lb)

150 Double Unders

Men use 50-lb. dumbbell

Women use 35-lb. dumbbell

Snatch Singles - 6@86%

Power Clean and Push Jerk Singles -  6@86%

Back Squat - 4x1@90%

Push Press - 4x4@80%

RDL's - 4x5@35% of Back Squat

“Captain Crunch”

AMRAP 4:

3 Rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

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“Instep Inferno”

4 Rounds:

400 Meter Run

10 Air Squats

10 HRPU

20 Abmat Situps

Granite Games Qualifier Workout #4

.AsRx

8MIN TIME CAP

3-6-9-12-9-6-3

Hang Squat Clean (135lb/95lb)

Bar Facing Burpee

Men use 135-lb. barbell

Women use 95-lb. barbell

Clean Doubles - 5@83%

Power Snatch Doubles - 5@83%

Snatch Grip Deadlift - 3x5@110% of 1rm snatch

Hip Extensions - 3x12

Front Squat

4x2@85%

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“Crow’s Nest”

AMRAP 10:

15-12-9

Kettlebell Swing (70/53)

Front Squat (135/95)

*50 ft. Bear Crawl between each round

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“Schlitz”

4 Rounds For Time:

400 Meter Run

4 Ring Muscle-ups

40 Double Unders

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Granite Games Qualifier

Workout 2:

For Time:

12 Minute Time Cap

Wall Balls 20/14

20-18-16-14-12-10-8-6-4-2

Toes 2 Bar

10-9-8-7-6-5-4-3-2-1

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Snatch Triples - 5@80%

Power Clean Triples - 5@80%

2 Push Jerk + 1 Split Jerk - 5@80% of Push Jerk

Back Squat - 4x2@85%

3x15 GHD Situps

Granite Games Qualifier

Workout 1A/1B

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14 Min. Running Clock

1A:

15 Burpees over the Rower

40/30 Calories Rowing

15 Burpees over the Rower

40/30 Calories Rowing

15 Burpees over the Rower

1B:

1 RM Snatch

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Deadlift

4x6@75%

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“Floor It”

On the 4:00 x 4:

100′ Walking Lunge

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Strict Pull-ups

4 x max effort

*No bands - negative pull-ups, ring rows

*No less than 20 reps

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“Figawi”

AMRAP 18:

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Squat Clean Thruster

Build to a Heavy Single

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“Chalant”

For Time:

21 Lateral Barbell Burpees

21 Power Cleans (135/95)

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Hell's Half Mile

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Back Squat

4x4@80%

*if you back squated Saturday then complete - 4x8 step back lunges @30% of Back Squat max(each leg)

Then,

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“Recess”

AMRAP 10:

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Gymnastics work

15 Minutes

Pullups/T2B/Muscle-ups

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“Mani-Pedi”

On the 2:00 x 7 Sets:

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Push Press

4x4 @80%

Then,

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“Speed Boat”

3 Rounds For Time:

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Muscle Snatch From Knee - Warmup 3x3

Snatch + Overhead Squat + Snatch Balance - 6@75%

2 Power Snatches + 2 Push Jerks - 6@75%

Front Squat 4x4@80

RDL's - 4x5@50% of Back Squat

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10 Minutes

Muscle-up/Pull-up Practice

Then,

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"Nate"

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Power Snatch

3-3-3-3-3

Start at 60% of Power Snatch

and increase weight each set

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“Jelly Belly”

For Time:

50-40-30-20-10: AbMat Sit-Ups

25-20-15-10-5: Calorie Bike

10-8-6-4-2: Deadlifts (275/185)

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Memorial Day Murph.

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Today we honor the men and women that died while actively serving in our military. We are grateful that they were willing to pay the ultimate sacrifice so that we may enjoy freedom.

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Muscle Cleans from knee - Warmup 3x3

Clean + Front Squat + Jerk - 1@60. 1@65, 1@70, 5@75

Power Snatch Double from Knee - 1@60, 1@65, 5@70

Back Squat - 4x4@80

Partner Glute Ham Raises - 3x5

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10 Minutes of Handstand Pushup

Practice

Then,

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2 Rounds for Time:

20 Handstand Pushups

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Strength

Romanian Deadlift

4x8 @ 25% of Back Squat

GHD Situps

4x10

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“Boat Race”

3 Rounds For Time:

500 Meter Row

400 Meter Run

Rest 3 Minutes Between Rounds

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Push Press

4x6@75%

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“Snake Bite”

For Time:

21-15-9:

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Tall Snatch - 3x5 Warmup- Heavier than the last

Snatch + Overhead Squat - 1@70, 2@75, 2@80, 1@85, 1@90

Clean Pull + Power Clean - 1@70, 2@75, 2@80, 1@85, 1@90

Front Squat 4x6@75% (if you did front squats during week - 4x6 Step back lunges off of 2" deficit @25% of Back Squat max)

Weighted Planks - 4 of :30 building in weight