Tag

Power Athlete

28 June 2017

28 June 2017 Warm-up:  Eastside Lap, 2 rounds: 25m Bear Crawl, 25m Reverse Bear crawl, 10x Burpees, PVC Pass throughs, etc. Strength: Overhead Squat: Work to 1 Rep max. (Estimated 16 Minutes) Work Capacity: 3 sets for time: 12-9-6: Power Clean (155/105) Slam Ball (30+/20+) 1:00 Rest b
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27 June 2017 – “66 Deadlift PRs Today!!!!”

27 June 2017 Warm-up:  2 Rounds: 1500m Row, 10x SuperMans, 5x Inch worm With Push up, 10x Barbell good mornings (do not drop empty bars). Strength: Deadlift: Work to 1 Rep max. (Estimated 20 Minutes) WOD: 16 min. AMRAP: 500 Meter Buy in 10x Kettlebell Swing (55/35) 8x Toe to Bar 6x Bu
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26 June 2017 – “Granite Games Workouts #5 (and #4)”

26 June 2017 Warm-up: 800 Meter Run to W. Alabama, 20 Mountain Climbers, 20 Air Squats 15 Burpees, 15 Push-ups, Run Block Strength: Not Today! WOD:  Granite Games Workout #5 60 calorie row 80 wall ball shots 100 double unders (scale is 100 singles) 40 calorie row 60 wall ball shots 80
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24 June 2017

23 June 2017

23 June 2017 Warm-up: 3 Rounds: Run to JITB, 3 Rounds of 5 Strict Pull up, 10x Push Up, 15x Air Squat. (Estimated 12 Minutes) Strength: Bench Press: 10 rounds: EMOM: 1 rep AHAP. (with warm-up, estimated 20 Minutes), set up for WOD in between Warm-up WOD: “Happy Partner Friyayyyy
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22 June 2017

22 June 2017 Warm-up : 800m Run to West Alabama, 2 Rounds: 10x Barbell Thruster, 10x Barbell Overhead Squat, 10x Barbell Hang Snatch. (Estimated 10 Minutes) Review and Warm-up to working weight for OHS (10 Minutes) Strength: Overhead Squat: 10 rounds: EMOM: 1 reps AHAP. Work Capacity:
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21 June 2017

21 June 2017 Warm-up: Row 500 Meters, 21-15-9: Russian Kettlebell Swing, Goblet Squat,  Row 500 Meters (Estimated 10 Minutes) Perform 10 Slow Good Mornings and Warm-up to working weight (Estimated 15 Minutes) Strength: Deadlift: 10 rounds: EMOM: 1 reps AHAP WOD: For time: 100x Thruste
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20 June 2017

20 June 2017 Warm-up:  3 Rounds: Block Run,  25m Bear Crawl, 25m Crab Walk, 10 Burpees Strength: Push Press: 10 rounds: EMOM: 1 reps AHAP. WOD: 7 min. AMRAP: 20 Double Unders (40 Singles) 10x Goblet Squat (53/35) *Rest 2:00 after AMRAP, 7 Min. AMRAP: 7x Power Clean (135/95) 7x Burpees
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19 June 2017

19 June 2017 Warm-up: Eastside Lap, 6 Rounds:  10 Double Unders, 5 Burpees Review Deadlift, Bar Facing Burpees and OHS and Toes to bar Scaling:  PVC Pipes for OHS, Knees to Elbow or Toes to Pole Strength: Not Today, Prepare for Two Grueling WODs WOD: Granite Games WODs #2 and #3 WOD #
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17 June 2017