230617

Ferus Clean Complex Ladder start at 40% of your 1RM Clean and add 10-20lbs every :90 until you reach failure

After reaching failure rest 3:00 and then begin

8 Rounds
4 HSPU’s RX+ 4″/2″ Def
8 Front Rack Lunges 115/85
4 Bar Muscle Ups
8 Shoulder2OH

220617

Z Press 5*3 *add bands and weight to the ends of your bar to increase instability *

Flight Simulator Double Unders 10-20-30-40-50-40-30-20-10 * sets must be performed in unbroken sets *

3 rounds of :
20 Burpees
20 Wallball Shots 20/14

210617

Granite Games Workout #3
4:00 Window to complete:
2 rounds of
12 OH Squats 95/65
12 TTB
If complete before 4:00 add another 4:00 to clock and complete
2 rounds of
10 OH Squats 135/95
12 TTB
If completed before 8:00 add another 4:00 and complete
2 rounds of
8 OH Squats 165/115
12 TTB
If completed before 12:00 add another 4:00 and complete
2 rounds of
6 OH Squats 185/125
12 TTB
Stop at 16:00

KB Single Arm Front Rack Step/Ups 4 sets/4 reps each leg/:03 controlled descend back to the ground

3 sets 1:00 Double DB or Double KB Front Rack Hold superset with 20 Scissor V Ups

200617

1. 2 rounds of Max Effort 400m run followed by RX+2 Muscle Ups+max effort locked out hold on rings/bar. RX Max Effort locked out hold on rings/box

2 rounds of Max Effort 500m row followed by RX+ Max Strict Pull-ups RX Max Pull-ups,Chin Ups,Ring Rows

5 sets of 15′-30′-45′ Box Shuttle Sprint carrying 45/25 directly into 2 Back Squats @70%

160617

1) Partner Push-up Ladder Warmup
1-10-1
* each partner does the number 10
** Hold Push-up position for the entire time

2) 300′ OH Plate Lunge 45#/35#
Rest 1:00
7:00 AMRAP
1 Muscle Up
3 DB Thrusters 50/35
5 BBJO’s 24″/20″
Rest 3:00
7:00 AMRAP
1 Muscle Up
3 Thrusters w/ Bar @ 115/85
5 Burpees Over Bar

150617

1) 3 Rounds/ Rest 3:00 between rounds
For Time:
800m run
400m row
20 Burpees

Slowest round is score

2) Back Squat 3*8 at 65%

3) Tabata Weakness Finisher (we will help you find your weakness if you don’t know it)

140617

1) Press Complex EMOM 5:00
3 Push Press + 1 Split Jerk
Build each set

2) Snatch Complex 5:00
1 Snatch Pull + 1 Power Snatch + 1 Squat Snatch

3) For Time:
30 Power Snatch 95/65
50 TTB
70 Wallball Shots 20/14