Pausing Front Squat - 12 Minutes

Build to Heavy Single with 3 Second Pause

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Breaking Bad

Teams of 2:

16 Min. Amrap:

500m Row

10 Double KB Front Squats 53/35

500m Row

20 Double KB Front Squats

500m Row

30 Double KB Front Squats

*row must be split in half

*Partners must split reps of front squats in half

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Rush Hour

On the 4:00 x 5 Rounds:

15/12 Calorie Assault Bike

12 Lateral Barbell Burpees

6 Power Snatches (135/95)

Score is slowest round

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Thank you Veterans for your service and the freedoms we enjoy because of you served!

Jackie

For time:

• 1000m row

• 50 Thruster 45/35#

• 30 Pull-ups

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Snatch - Low Hang Snatch/Snatch Balance/Snatch - 6@70%

Clean - Low Hang Clean + Push Jerk + Split Jerk - 6@70% of Clean and

Jerk

Back Squat - 5x8@70%

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Bar Fight ???

Teams of 2:

3 Min. Amrap:

9 Power Snatches 155/105

12 Power Cleans 155/105

15 Push Jerks 155/105

3 Min. Amrap:

Max Calorie Row

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Build to a Heavy Double Clean

*2 Sec. Pause at the knee

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7 Min. Amrap:

5 Burpees - 2 KB Swings 53/35

5 Burpees - 4 KB Swings

5 Burpees - 6 KB Swings

5 Burpees - 8 KB Swings

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Stick Up

AMRAP 20:

10 Thrusters (135/95)

15 Chest to Bar Pull-ups

20/15 Calorie Assault Bike

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Triple Double:

AMRAP 5:

Buy-In: 100 Double Unders

Immediately Into…

12 Power Snatches (75/55)

4 Burpee Box Jump Overs (24/20)

Rest 5 Minutes

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Snatch - 8 x  2 Snatches (quick singles, NOT touch and go) - @75% of Snatch

Clean - 8 times through the complex @75% of Clean - Power Clean/Hang Clean/Clean

Deadlift - 5x3@110% of Clean

4x10 GHD Situps

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Designated Driver

Teams of 3

3 Rounds:

4 Minute Row for Calories

3 Minute Bike for Calories

2 Minute Burpees Over Rower

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Happy Halloween!!!

"The Great Pumpkin"

Teams of 2

30 Min. Amrap:

100 Pumpkin Chuckers (wall balls) 20/14

100 Rise from the Grave (medball situps)

100 Walking Dead (overhead walking lunges)

100 Load the Corpses (medball Squat Cleans)

100 Dead Weight (Pullups)

100 Grave Jumpers (Box Jumps) 24/20

*10 Burpee Penalty if Ball Touches the Ground

*Pumpkin can hit on situps behind the head, but must be passed to partner in front

*Pumpkin can hit ground on bottom of Squat Clean

*Partner will hold pumpkin during pullups and box jumps

*Partners can break up work how they want too, but must do half

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Hang Power Clean

Build to Heavy 3

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Hangman

For Time:

21 Hang Power Cleans (135/95)

21 Lateral Barbell Burpees

100 Double Unders

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Blitzen:

5 Rounds:20/15 Calorie Row

10 Thrusters (115/80)

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Snatch - 8 times through the complex @70% of Full Snatch -

Power Snatch/Hang Snatch/Snatch

Clean - 8@70%

Split Jerk - 1 Split Jerk w/ 2 sec. pause in bottom of dip + Split Jerk

@70% of Split Jerk

Front Squat - 5x8@70%

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Deadlift

Build to Heavy Set of 6-4-2

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Optimus Prime

AMRAP 7:

Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

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Overhead Squat

3 rep Heavy

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Ground Breaking

For Time:

50/35 Calorie Row

35 Lateral Barbell Burpees

50 Overhead Squats (95/65)

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Bar Keeper

AMRAP 5

Buy-In: 400 Meter Run

Followed By…

21 Chest to Bar Pull-ups

21/15 Calorie Assault Bike

Rest 5 Minutes

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Hands Down

AMRAP 18:

30 Double Unders

10 Power Cleans 95/65

30 Double Unders

10 Hang Squat Cleans 95/65

30 Double Unders

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1 rep Snatch

1 rep Clean

1 rep Back Squat

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Front Squat

Heavy Double with 3 Sec. pause in bottom

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Tiger Blood

3 Rounds:

10 Clean and Jerks (135/95)

400 Meter Run

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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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