Thursday, August 22nd

Warmup:

Band Pull Aparts 4×10

Overhead Band Pull Aparts 4×10

Lateral Band Walks 4×10/side

then,

In 15:00, establish a max complex of:

1-Push Press

2-Push Jerk

3-Split Jerk

then,

For time:

500M Ski Erg

100 Double Unders

75 Situps

50 S2OH (75/55)

 

*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/   

*We also need volunteers for the Granite Games.  Volunteers will receive a Granite Games Throwdown shirt, Quills coffee, Fuel Meal Prep Breakfast, Fit Aid, RX Bar, Good Wood Lunch and more!  It’ll be a fun filled day as a competitor OR a volunteer!  Sign up BY END OF DAY TODAY FOR A GG SHIRT at: https://competitioncorner.net/events/2396#.XUoBHS2ZP1w

Wednesday, August 21st

High Hang Squat Snatch 5×2@90%

then,

3 Rounds for time of:

20-OHS (95/65)

20-Pullups

*Bonus WOD*

8:00 AMRAP of:

50ft OH Walking Lunge (45/25)

10 Burpees onto Plate

*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/   

*We also need volunteers for the Granite Games.  Volunteers will receive a Granite Games Throwdown shirt, Quills coffee, Fuel Meal Prep Breakfast, Fit Aid, RX Bar, Good Wood Lunch and more!  It’ll be a fun filled day as a competitor OR a volunteer!  Sign up BY END OF DAY TODAY FOR A GG SHIRT at: https://competitioncorner.net/events/2396#.XUoBHS2ZP1w

Tuesday, August 20th

Make up day.

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

*We also need volunteers for the Granite Games.  Volunteers will receive a Granite Games Throwdown shirt, Quills coffee, Fuel Meal Prep Breakfast, Fit Aid, RX Bar, Good Wood Lunch and more!  It’ll be a fun filled day as a competitor OR a volunteer!  Sign up at: https://competitioncorner.net/events/2396#.XUoBHS2ZP1w

Monday, August 19th

Skill Practice: Handstand Holds & Rope Climbs

then,

Buy In: 50ft HS Walk (scale to 100ft bear crawl)

10 Rope Climbs to 15′ (rx+ = legless)

20 Ball Slams (30/20#) (rx+ = 40/30#)

30 Ring Dips

40 Calorie Bike

50 Burpees

60 Walking Lunge Steps

*exercises & reps can be partitioned however you’d like

Cash Out: 50ft HS Walk (scale to 100ft bear crawl)

for time.

 

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

*We also need volunteers for the Granite Games.  Volunteers will receive a Granite Games Throwdown shirt, Quills coffee, Fuel Meal Prep Breakfast, Fit Aid, RX Bar, Good Wood Lunch and more!  It’ll be a fun filled day as a competitor OR a volunteer!  Sign up at: https://competitioncorner.net/events/2396#.XUoBHS2ZP1w

Sunday, August 18th

Depth Jumps 10×2

4″ Deficit Snatch Grip Deadlifts 5×2@100% Snatch Max

then,

4 Rounds for time of:

200M Run

15-SDHP’s (95/65)

15-T2B

15-Box Jumps (24/20″)

 

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

*We also need volunteers for the Granite Games.  Volunteers will receive a Granite Games Throwdown shirt, Quills coffee, Fuel Meal Prep Breakfast, Fit Aid, RX Bar, Good Wood Lunch and more!  It’ll be a fun filled day as a competitor OR a volunteer!  Sign up at: https://competitioncorner.net/events/2396#.XUoBHS2ZP1w

Saturday, August 17th

Full Clean 5×2@90% 1RM

then,

50-Calorie Ski Erg

25-Clean & Jerks (155/105)

50-Calorie Row

50-Wall Balls (20/14)

For time.

*Today at 11:30am we will have our Granite Games Fall Throwdown clinic.  If you are registered for the Fall Throwdown (or plan on being registered soon) come with your team to go over the workouts, specific movements, and strategies on each of the workouts.  This clinic is free for members and only $10/person for anyone else who is registered to compete!

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

*We also need volunteers for the Granite Games.  Volunteers will receive a Granite Games Throwdown shirt, Quills coffee, Fuel Meal Prep Breakfast, Fit Aid, RX Bar, Good Wood Lunch and more!  It’ll be a fun filled day as a competitor OR a volunteer!  Sign up at: https://competitioncorner.net/events/2396#.XUoBHS2ZP1w

Friday, August 16th

Make Up Day.

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

*We also need volunteers for the Granite Games.  Volunteers will receive a Granite Games Throwdown shirt, Quills coffee, Fuel Meal Prep Breakfast, Fit Aid, RX Bar, Good Wood Lunch and more!  It’ll be a fun filled day as a competitor OR a volunteer!  Sign up at: https://competitioncorner.net/events/2396#.XUoBHS2ZP1w

Thursday, August 15th

Shoulder Press 4×2@90%

Legless Wall Balls 5×2, max effort throws for height (20/14)

Straight Arm Pulldowns 5×8

then,

20:00 AMRAP of:

10-DB Hang Clean & Jerk (5/arm, 35/25’s)

12-Ring Rows

14-HSPU’s

16-Cal Bike

 

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

*We also need volunteers for the Granite Games.  Volunteers will receive a Granite Games Throwdown shirt, Quills coffee, Fuel Meal Prep Breakfast, Fit Aid, RX Bar, Good Wood Lunch and more!  It’ll be a fun filled day as a competitor OR a volunteer!  Sign up at: https://competitioncorner.net/events/2396#.XUoBHS2ZP1w

Wednesday, August 14th

DB Jump Lunges 5×2/Leg

DB Single Leg RDL 5×2/Leg

then,

30-20-10 each:

Burpee Box Jump Overs (box facing, 24/20″)

Calorie Row

Back Squat (135/95)

For time.

 

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

*We also need volunteers for the Granite Games.  Volunteers will receive a Granite Games Throwdown shirt, Quills coffee, Fuel Meal Prep Breakfast, Fit Aid, RX Bar, Good Wood Lunch and more!  It’ll be a fun filled day as a competitor OR a volunteer!  Sign up at: https://competitioncorner.net/events/2396#.XUoBHS2ZP1w

Tuesday, August 13th

Split Jerk 4×4@80% 1RM

Bent Side Laterals 4×10

then,

“Death By”

Minute 1: 1-S2OH (115/75), 2-Pullups

Minute 2: 2-S2OH, 4-Pullups

Minute 3: 3-S2OH, 6-Pullups, etc

*record last completed set.

Bonus WOD

3 Rounds for time of:

20-GHD Situps

20-KBS’s (53/35)

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

*We also need volunteers for the Granite Games.  Volunteers will receive a Granite Games Throwdown shirt, Quills coffee, Fuel Meal Prep Breakfast, Fit Aid, RX Bar, Good Wood Lunch and more!  It’ll be a fun filled day as a competitor OR a volunteer!  Sign up at: https://competitioncorner.net/events/2396#.XUoBHS2ZP1w