MONDAY

Weighted Chin Ups

5-5-5

2016 Granite Games Qualifier #1

15 Minutes To Complete:

  • 10 Clean & Jerks (135# | 85#)
  • 15 Burpees Over Bar
  • 8 Clean & Jerks (185# | 115#)
  • 15 Burpees Over Bar
  • 6 Clean & Jerks (225# | 145#)
  • 15 Burpees Over Bar
  • 4 Clean & Jerks (275# | 175#)
  • 15 Burpees Over Bar
  • 2 Clean & Jerks (305# | 200#)
  • 15 Burpees Over Bar
  • Max Clean & Jerks (315# | 205#)

 

TUESDAY

Skill - Core-Tastic!!

3 Rounds for Time:

  • 75 Double Unders
  • 25 KB Swings (1.5p | 1p)
  • 20 Box Jumps
  • 15 Toes to Bar

 

WEDNESDAY

Snatches

4 Sets, Climbing:

1 Hang Power Snatch + 1 Power Snatch + 1 Full Snatch

2 Rounds:

  • 800m Run
  • 30s L-Sit
  • 5 Rope Climbs

 

THURSDAY

Skill Time: HS Work + Kipping HSPU

10 Minute EMOM

Min 1: 3 Strict HSPU + 3 Kipping HSPU

Min 2: 8 Pistols

5 Minute EMOM:

5 TNG Deadlifts @ 70%

Ab Finisher:

  • 10 Tempo Flutter Kicks
  • 10 Good Morning Dolly
  • 10 Cross Crunches

 

FRIDAY

Tempo Front Squats (3-1-X-1)

3-3-3

4 Rounds:

  • 120ft. Front Rack Lunges (45# | 35#)
  • 200m Farmers Carry (45# | 35#)

 

SATURDAY

Skill Work: The Art of TNG Overhead

2016 Granite Games Qualifier #2

17 Minute AMRAP:

  • 50 Cal Row
  • 50 Wall Ball Shots (20# | 14#)
  • 50 Shoulder to Overhead (115# | 85#)
  • 50 Box Jumps (24" | 20")

 

SUNDAY

 U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on August 22, 2007, in Multaka, Iraq, of injuries suffered when his unit's helicopter crashed. He is survived by his parents, David and Lisa, and brothers, Daniel and David Jr.

U.S. Army Captain Derek A. Dobogai, 26, of Fond Du Lac, Wisconsin, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Infantry Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on August 22, 2007, in Multaka, Iraq, of injuries suffered when his unit's helicopter crashed. He is survived by his parents, David and Lisa, and brothers, Daniel and David Jr.

Skill Work: Muscle Up

"Dobogai"

7 Rounds:

  • 8 Muscle Ups
  • 22yd Farmers Carry (50# | 40#)