Saturday, August 31st

Test Week

Push Press to a 1RM

Jerk (Push or Split) to a 1RM

Max Strict Pullups, 1 attempt.

then,

1000M Row for time.

*This Monday is our FREE Labor Day wod at 10:30am.  All other classes and open gym time is cancelled for the day.

*Get your team registered for the Granite Games Fall Throwdown here at The Ville September 14th!  Only 7 spots left!  Learn more about the Throwdown here:  https://thegranitegames.com/about-throwdowns/   

Thursday, August 29th

Skill Practice: D Ball Cleans & Double Unders

Death by: 

Minute 1:

1-D Ball Clean Over Shoulders (80/40)

10-Double Unders

Minute 2:

2-D Ball Cleans

10-Double Unders

etc,

2:00 after finishing “death by” start 25:00 AMRAP of:

200M Run

10-CTB Pullups

15-KBS (53/35)

20-Air Squats

*Get your team registered for the Granite Games Fall Throwdown here at The Ville September 14th!  Only 7 spots left!  Learn more about the Throwdown here:  https://thegranitegames.com/about-throwdowns/   

 

Tuesday, August 27th

10:00 EMOM of:

1-Clean Grip Deadlift from floor to bottom of knees

:05 hold

1-Clean Grip Deadlift from bottom of knees to top

1-Clean Grip Deadlift

*using 90% of max clean

then,

“Dianne”

21-15-9 reps each:

Deadlifts (225/155)

HSPU’s

for time.

*Get your team registered for the Granite Games Fall Throwdown here at The Ville September 14th!  Only 7 spots left!  Learn more about the Throwdown here:  https://thegranitegames.com/about-throwdowns/   

Sunday, August 25th

D Ball Kneeling Throw 6×1

D Ball Scoop Toss 6×1

then,

Death by,

Minute 1

1-Shoulder Press (75/55)

2-Clapping Pushups

Minute 2

2-Shoulder Press

4-Clapping Pushups

etc

2:00 after finishing death by,

3 Rounds for time of:

1 Lap Run

20-Ring Rows

10-Single Arm S2OH, Right Arm (50/35)

10-Single Arm S2OH, Left Arm (50/35)

 

*Get your team registered for the Granite Games Fall Throwdown here at The Ville September 14th!  Only 7 spots left!  Learn more about the Throwdown here:  https://thegranitegames.com/about-throwdowns/   

Friday, August 23rd

Warmup:

Banded Good Mornings 4×10

SIngle Leg Bridge 4×10/leg

then,

8:00 EMOM of:

1 Pistol/Leg

2 Jumping Step Ups/Leg (24/20)

4 Jumping Goblet Squats (53/35)

then,

Buy In: 10 Back Squats (225/155)

3 Rounds of,

15-Calorie Row

15-Burpees Over Rower

Cash Out: 10 Back Squats (225/155)

For time.

*Our monthly FREE Partner Workout is this Saturday at 9:00 & 10:00am so bring a friend!

*Get your team registered for the Granite Games Fall Throwdown here at The Ville September 14th!  Only 10 spots left!  Learn more about the Throwdown here:  https://thegranitegames.com/about-throwdowns/