Tuesday, February 18th

20:00 to establish a max of the complex:

1-Power Snatch

1-Hang Squat Snatch

2-OHS

then,

50-Calorie Ski Erg

40-OHS (95/65)

30-Calorie Row

20-Power Snatch (95/65)

10-Bar Muscle Ups

for time.

*This Wednesday we are shooting a short video during the 10:30 class.  If you’d like to be a part of it please plan on attending!  The class workout may go until 12:00.

Sunday, February 16th

10:00 EMOM of the complex:

1-Clean Grip Deadlift from floor to

:05 pause just below the knee + 1 Clean Grip DL to

1-Jump Shrug from hang just above the knee

*start with 80% 1RM Clean and add weight each minute if possible

then,

10:00 EMOM of:

12-KBS’s (53/35)

10-Box Jump Overs (24/20)

*We still need a few judges (level 1 or past judging experience is preferred) for our Granite Games Spring Throwdown. Today is the last day to get your volunteer t shirt so if you can, please consider helping.  Sign up to volunteer at: https://competitioncorner.net/events/3164

Saturday, February 15th

20 minutes to establish a max complex of:

1-Power Clean

1-Hang Power Clean

1-High Hang Squat Clean

then,

5 Rounds for time of:

7-Front Squats (155/105)

14-K2E’s

*compare to 8/26/19

*We are sold out for the Granite Games Spring Throwdown!  We do still need a few judges (level 1 or past judging experience is preferred). Sunday, February 16th is the last day to get your volunteer t shirt so if you can, please consider helping.  Sign up to volunteer at: https://competitioncorner.net/events/3164

Friday, February 14th

Happy Valentines Day!

Circuit the following: 

Legless Wall Balls 4×2 (20/14)

Bench Press 4×2@90% 1RM

Band Face Pulls 4×10

then,

3 Rounds for time of:

20/15 Calorie Assault Bike

100ft Bear Crawl

10 Bar Dips

200ft Shuttle Run

20 Ring Pushups

*We are sold out for the Granite Games Spring Throwdown!  We do still need a few judges (level 1 or past judging experience is preferred). February 16th is the last day to get your volunteer t shirt so if you can, please consider helping.  Sign up to volunteer at: https://competitioncorner.net/events/3164

Wednesday, February 12th

Circuit the following:

Step Up Jumps 4×4/leg

Back Squats 4×2@90% 1RM

Leg Curl 4×10

then,

10:00 AMRAP of:

5-Pistols/leg, alternating

15-V Ups

*Grab 2 friends and register for the Granite Games Spring Throwdown on March 14th!  February 16th is the last day to register and get your free Granite Games t shirt.  We are quickly approaching the number of teams we’ll take so register before you miss out!  The 16th is also the last day to get your volunteer t shirt so if you can’t compete please consider helping.  Sign up to compete or volunteer at: https://competitioncorner.net/events/3164

Tuesday, February 11th

Push Jerk 5×2@90% 1RM

Pendlay Row 5×2@90% 1RM

then,

5 Rounds for time of:

30-Double Unders

20-Ring Rows

10-S2OH (135/95)

*Grab 2 friends and register for the Granite Games Spring Throwdown on March 14th!  February 16th is the last day to register and get your free Granite Games t shirt.  We are quickly approaching the number of teams we’ll take so register before you miss out!  The 16th is also the last day to get your volunteer t shirt so if you can’t compete please consider helping.  Sign up to compete or volunteer at: https://competitioncorner.net/events/3164

Monday, February 10th

Full Snatch 5×1+1 (quick reset) @90% 1RM

then,

“Isabel”

30 Snatches for time. (135/95)

Bonus WOD:

1500M Row

30-Burpees Over Rower

for time.

*Grab 2 friends and register for the Granite Games Spring Throwdown on March 14th!  February 16th is the last day to register and get your free Granite Games t shirt.  We are quickly approaching the number of teams we’ll take so register before you miss out!  The 16th is also the last day to get your volunteer t shirt so if you can’t compete please consider helping.  Sign up to compete or volunteer at: https://competitioncorner.net/events/3164