100717

1. Deadlift 6*3 start @80%
Build if you can keep perfect form. If form breaks down stay at your 80%.

2. 5:00 AMRAP
2-4-6-8-10-12…
Plate Lunges 45/25
Push-ups

Rest 3:00

3. 5:00 AMRAP
2-4-6-8-10-12…
Plate Ground2OH
Pull-ups

070717

1) Hang Power Clean AHAP EMOM 6
0-2 7 reps
3-4 5 reps
5-6 3 reps

2) 15:00 AMRAP
55 Double Unders or 100 Singles
15 Ring Dips or 15 Ring HSPU’s
5 Back Squats 185/135 & 5 Box Sprints 45/25

Each round alternate between squatting and sprints

030717

Fredericks Gym is closed until Wednesday. Tucker gym is still an option though.

1) 10:00 EMOM
RX + 5 WTD ChinUps
RX :20 Chin Over Bar Hold
X :30 Ring ISO Hold

2) 10 rounds
5 TTB
6 OHS 95/65
7 Burpees

3) Build to a heavy set of 2 from the rack of OHS. Use the remainder of your time to find your 2RM

290617

1) Core EMOM
10:00 pick one of the following to work on
*5-10 Strict TTB
* 5 reps of K2E+TTB
* :20 L Sit
* :30 WTD Plank on elbows

2) Granite Games Workout #4
10:00 AMRAP
6 Ring Muscle Ups
12 Shoulder 2OH 155/105
15 Burpee Box Jump Overs 24″/20″