MONDAY

Weighted Ring Muscle Ups  (Scale - Pull Ups & Dips)

3-3-3

"Elizabeth"

21-15-9

  • Squat Cleans (135# | 95# )
  • Ring Dips

Compare to 7/30/2016

TUESDAY

Skill work: D-Ball Play

For time:

in Teams of 3.

  • 3 wall walks
  • 10 GHDSU / 15 ab mat situps
  • 50' D-Ball / odd object carry

 

  • 3 wall walks
  • 12 GHDSU / 18 ab mat situps
  • 50' D-Ball / odd object carry

 

  • 3 wall walks
  • 14 GHDSU / 21 ab mat situps
  • 50' D-Ball / odd object carry

 

  • 3 wall walks
  • 16 GHDSU / 24 ab mat situps
  • 50' D-Ball / odd object carry

 

  • 3 wall walks
  • 18 GHDSU / 27 ab mat situps
  • 50' D-Ball / odd object carry

20min time cap

WEDNESDAY

Deadlift
3x3

Teams of 2, AMRAP in 9 minutes:

  • 10 synchronized Burpees
  • 15 synchronized  KB swings (2p/1.5p)
  • 50' resistance run

THURSDAY

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)

compare to 7/23/2016

FRIDAY

Overhead Squats
3-3-3

"Cindy, Interrupted"

4-3-2-1
Rounds of Cindy

  • 5 pullups
  • 10 pushups
  • 15 air squats

rest 1 minute between rounds
14 min cap

GIANTS GAME 7:15pm

SATURDAY

Turkish Get Up
1RM per hand

3 Rounds for Time 

  • 20 DB Hang Power Cleans (35# | 25#)
  • 30 DB push press (35# | 25#)
  • 40 Double Unders

18min time cap

GIANTS GAME 1:05pm

SUNDAY

"White"

5 Rounds For TIme

  • 3 Rope Climbs (15 ft)
  • 10 Toes-to-Bar
  • 21 Overhead Walking Lunges (45 lb plate)
  • 400 meter Run

Time Cap: 40 min

compare to 9/5/2016