July 1st, 2017

A. Strict Press x10x3
B. Seated Good Morning x10x3
C. OH Yoke Walk x 50ft x 3

200 Meter Run @400 meter PR pace (-2 seconds)
Rest 75 seconds
Rest 4 minutes
x 3 sets


June 30th, 2017

**Re-set week continues; do something fun today, or hop in with the class workout.

Optional additional strength work
Strict Ring Pull-ups; 3-5 reps x 3 sets w/ 5-second hold at chest
GHD Sit-ups x 20 x3
Rear Delt Flies x 8-10 x 3

June 28th, 2017

Activation/ROM work
Single Arm Upright Row x 10/side x2
Side Lying DB External Rotations x 10/side x 2
Bottom of Pistol Hold off Box x 20/30 seconds/side x 2

A. HS Walk; Max distance in 3 minutes
B. EMOM x 12
1 — Strict Defecit HSPUs x 1-2 reps –play with heights here
2 — Circular Scap Pull-ups x 5-7 each direction (slow and controlled here)
3 — Weighted Sorenson Hold x 15-20 seconds

2 rounds, not for time of:
Goblet Kossack Squats x 10/side
Single Arm OH Carry x 100ft/side

500m row @ your best 2k pace
rest 90 seconds
rest 3 minutes

**block one is Stroke rate of 22-24
block two is stroke rate of 26-28
block 3 is stroke rate of 28-30

June 27th, 2017

**Rest of this week is de-load from GG qualifiers
**Next week we will be starting a building/accumulation phase for the next 8 weeks

Activation Work
Turkish Get Ups x 10 reps total (alternating arms)
Half Kneeling DB Press x 10/side x 2

A. Power Clean w/2-second pause at the knee; 50%x2; 60%x2; 70%x2
B. Power Clean; 70%x2 OTM x 3
C. Paused Split Jerk + Split Jerk (no pause); 60%x1+2, 70%x1+2×3


L-sit on parallettes; accumulate 2 minutes

June 26th, 2017

Activation Work
Half-Kneeling Banded Face Pulls x 8/side x 2
Single Leg KB Deadlift x 6/side x 2
Banded Lateral Walk x 10/side x 2

Gymnastics work (adapted from/courtesy of CFM)
A. Kipping Chest-to-Bar Pull-ups; 5×5 w/short rest between sets; form focus here over time
B1. True Back Extension on GHD x 5-7 reps w/3 second hold at top
B2. Seal Walk x 50 ft
C. EMOM x6 minutes
1 – Supinated Grip Chin-Over Bar Hold x Max Hold
2 – Banded Push-ups x 5 reps @51X1 tempo

A. Snatch Balance; Heavy single
B. Back Squat; 50%x2; 60%x2 70%x2; 80%x2; 80-85%x2

2017 Granite Games Qualifier #5
For time:
60 Calorie Row
80 Wall Ball Shots (20/14 lb)
100 Double Unders

40 Calorie Row
60 Wall Ball Shots
80 Double Unders

20 Calorie Row
40 Wall Ball Shots
60 Double Unders

June 24th, 2017

***Option 1***
Run 500 Meters @2-3 seconds slower than mile pace
Rest 90 seconds
Run 400 Meters @same
Rest 75 seconds
Run 300 Meters @same
Rest 60 seconds
Run 200 Meters @same
Rest 45 seconds
Run 100 Meters @same
Rest 4 minutes
x 3

***Option 2***
A. Sumo Deadlift; 70%x5x2; 75%x3x2
B. Single Arm DB Bench Press x 8 each arm x 3 @31X1
C. 400 meter Farmer’s Walk @70/53# each hand

***Option 3***
Class workout

June 23rd, 2017

Optional AM Conditioning
3-5 sets:
200 Meter Ski
25 Calorie Bike
300 Meter Row
Rest 2 minutes between sets

**keep all sets consistent; 80-85%

Main Session
Activation/ROM work
KB Windmill x 10/side
Bottom’s Up KB Press x 6-8/side x 2
Prone IYT’s x 10×2
Pigeon Pose Belly Breathing x 30 seconds/side

A. Snatch; 70%x1; 75%x1; 80%x1; 85%x1; 90%x1 x 3 sets
B. Clean & Jerk; 70%x1+1; 75%x1+1; 80%x1+1; 85%x1+1; 90%x1+1 x 3 sets

2017 Granite Games Qualifier Workout #4
10 minute AMRAP
6 ring muscle-ups (scaled here is CTBs)
12 shoulder to overhead (155/105lbs)
15 burpee box jump overs (24/20in)

Assistance work
Single arm DB Row x 12-15 reps each arm @3111 x 2 sets
KB Bulgarian Split Squat x 8-10 reps each leg @3011 x 2 sets