Thursday, December 13th

Test Week

Bench Press 5×1 to 1RM

Wt’d Strict Pullup 5×1 to 1RM

then,

1 set, max unbroken HSPU’s (cant come off wall)

rest 1:00, then:

3 Rounds for time of:

30-Wall Balls (20/14)

20-Box Jump Overs (24/20)

*The Granite Games Throwdown in coming up January 12th.  Get your teams together and registered soon to reserve your spot!  December 17th is the last day to register and get your Granite Games shirt on the day of the competition. If you’d like to be on a team but don’t have 2 other teammates please put your name on the white board in back and we’ll get you on a team. 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Wednesday, December 12th

Test Week

Back Squat 5×1 to a 1RM

then,

3 Rounds for time of:

15-Back Squats (185/125)

20-Burpees

*compare to 3/9/17

Bonus Tests: 

1 set, max KBS (70/45)

1 set, max K2E’s

*The Granite Games Throwdown in coming up January 12th.  Get your teams together and registered soon to reserve your spot!  December 17th is the last day to register and get your Granite Games shirt on the day of the competition. If you’d like to be on a team but don’t have 2 other teammates please put your name on the white board in back and we’ll get you on a team. 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Tuesday, December 11th

Rest Day.

*The Granite Games Throwdown in coming up January 12th.  Get your teams together and registered soon to reserve your spot!  December 17th is the last day to register and get your Granite Games shirt on the day of the competition. If you’d like to be on a team but don’t have 2 other teammates please put your name on the white board in back and we’ll get you on a team. 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Monday, December 10th

Test Week

Push Press 5×1 to a 1RM

Pendlay Rows 5×2 to a 2RM

then,

30-Push Press (135/95)

1000M Row

30-Push Jerk (135/95)

For time.

Bonus WOD: 

45-30-15 reps or seconds each of:

GHD Situps

Back Extensions

L-Sit Hold

Plank

For time.

*compare to 10/22/18

*The Granite Games Throwdown in coming up January 12th.  Get your teams together and registered soon to reserve your spot!  December 17th is the last day to register and get your Granite Games shirt on the day of the competition. If you’d like to be on a team but don’t have 2 other teammates please put your name on the white board in back and we’ll get you on a team. 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Sunday, December 9th

Test Week starts today!

Front Squat 5×1 to 1RM

Full Clean 5×1 to 1RM

then,

T.U.P.

15-12-9-6-3 reps each of:

Power Cleans (135/95)

Pullups

Front Squats (135/95)

Pullups

For time.

*compare to 10/20/18

*The Granite Games Throwdown in coming up January 12th.  Get your teams together and registered soon to reserve your spot!  December 17th is the last day to register and get your Granite Games shirt on the day of the competition. If you’d like to be on a team but don’t have 2 other teammates please put your name on the white board in back and we’ll get you on a team. 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Saturday, December 8th

Skill Practice: Ring Muscle Ups

then,

20:00 AMRAP of:

5-Ring Muscle Ups

10-GHD Situps

15-Burpees

20-Box Jumps (24/20)

*The Granite Games Throwdown in coming up January 12th.  Get your teams together and registered soon to reserve your spot!  December 17th is the last day to register and get your Granite Games shirt on the day of the competition. If you’d like to be on a team but don’t have 2 other teammates please put your name on the white board in back and we’ll get you on a team. 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Friday, December 7th

Rest Day.

 

*The Granite Games Throwdown in coming up January 12th.  Get your teams together and registered soon to reserve your spot!  December 17th is the last day to register and get your Granite Games shirt on the day of the competition. If you’d like to be on a team but don’t have 2 other teammates please put your name on the white board in back and we’ll get you on a team. 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Thursday, December 6th

Warmup: :45 Plank & 8 Reverse Hypers, 3 sets each

Clean Pulls from blocks (4″) 5×2 to 2RM

then,

50-Double Unders

25-T2B

5-Deadlifts (275/185)

40-Double Unders

20-T2B

4-Deadlifts

30-Double Unders

15-T2B

3-Deadlifts

20-Double Unders

10-T2B

2-Deadlifts

10-Double Unders

5-T2B

1-Deadlift

For time.

*The Granite Games Throwdown in coming up January 12th.  Get your teams together and registered soon to reserve your spot!  December 17th is the last day to register and get your Granite Games shirt on the day of the competition. If you’d like to be on a team but don’t have 2 other teammates please put your name on the white board in back and we’ll get you on a team. 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Wednesday, December 5th

1-High Hang Snatch

1-Hang Snatch (abover knees)

1-Full Snatch

5 attempts to a max

then,

4 Rounds for time of:

25/20 Calorie Assault Bike

50ft OH Walking Lunge (45/25)

15-Power Snatch (95/65)

50ft OH Walking Lunge (45/25)

 

*The Granite Games Throwdown in coming up January 12th.  Get your teams together and registered soon to reserve your spot!  December 17th is the last day to register and get your Granite Games shirt on the day of the competition. If you’d like to be on a team but don’t have 2 other teammates please put your name on the white board in back and we’ll get you on a team. 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w

Tuesday, December 4th

D Ball throw from knees 10×1 for distance 30/20#

D Ball scoop toss 10×1 for distance 30/20#

D Ball Slam 5×6 60/40#

then,

Death by:

HSPU

Hang Power Clean (135/95)

1+1 in minute 1:00, 2+2 in minute 2:00, etc

rest 2:00, then

Death by:

Pushups

V Ups

2+2 in minute 1:00, 4+4 in minute 2:00, etc.

*The Granite Games Throwdown in coming up January 12th.  Get your teams together and registered soon to reserve your spot!  December 17th is the last day to register and get your Granite Games shirt on the day of the competition. If you’d like to be on a team but don’t have 2 other teammates please put your name on the white board in back and we’ll get you on a team. 

https://competitioncorner.net/events/1549?fbclid=IwAR0ST57-McRs4RyVzEL5D6sr_LV403-KCqTNNEKweUXuq32ASGMdLOHFY4s#.W_biri3Mz1w