General Fitness 6/30 7/1

Thursday 

Prep Work
Mobility

WOD
A. 20 Min Easy Airdyne

B.
5X:20 on :40 Off on the air dyne  for a tough effort

Cool Down
Mobility
post results

Friday 
Prep Work
3 min Run/Row/Airdyne
2 min single skip jump rope
2X6 drinking birds
2X6 leg pumps
2X10 American swings 53/35

WOD
A.
10X1 Deadlift
Establish a new 1RM

B.
Granite Games qualifier #5

RX

14 minutes AMRAP:
70 double-unders
7 ring muscle-ups
7 snatches (155/105lbs)

Scaled

14 minutes AMRAP:
70 single-unders
7 pull-ups
7 snatches (75/55lbs

Cool Down
Mobility
post results

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General Fitness Wednesday 6/29/16

Prep Work
3 min run/row/airdyne
2X 10 each
Goblet squats
PVC Split jerk
2X:30 PVC External Rotatio

WOD
A.
Clean and Jerk
12 min to build to a heavy single

B.
3X12 (6L/6R)
“Top box” pistol progression
While standing on top of a 12-24″ box on a single leg, control your opposite leg and drag it down the side of the box while you go into a single leg squat.Let your leg touch the ground and use it to generate the a bit of momentum to help you get out of the bottom of the squat.

C.
3 min max calorie Row or air dyne (do the opposite of last week)

Cool Down
Mobility
Post results

General Fitness Monday 6/27/16

Prep Work

3 min AMRAP
50′ Bear crawl
50′ Walking lunge

2×:30
Table top stretch
Couch stretch
Soleus stretch

WOD
A.
Tempo Back squat
3-3-3
Tempo will be 32X0
3 Descent, 2 hold, Explode up, 0 Rest at top

*warm up to a weight that you want to perform this at, 10 min cap (same format as last week same weights or 0-25lbs heavier

B.
Granite Games wod #4
12 minutes AMRAP:
12 chest-to-bar pull-ups
8 deadlifts (245/165lbs)
12 handstand push-ups
8 deadlifts (245/165lbs)

-Or-

12 minutes AMRAP:
12 jumping chin over bar pull-ups
8 deadlifts (135/95lbs)
12 hand release push-ups
8 deadlifts (135/95lbs)

Cool Down
Mobility
Post results

General fitness Friday 6/24/16

Prep Work
3 min Run/Row/Airdyne
2 min single skip jump rope
2X6 drinking birds
2X6 leg pumps
2X10 American swings 53/35

WOD
A.
Deadlift
10X1 Build to a tough 1 rep (not 1RM), leave a little in the tank.

B.
For time:
5–10–15–20–15–10–5
Overhead Squats
(115/75lbs)
Toes-to-bar

*If you are signed up for the Granite Games qualifier we will be tackling #3 on Monday, If you are not able to make it in on Monday Before 5pm Skip the deadlift portion today your schedule will hopefully look something like
Friday-Event#4
Saturday- Event #3
*Keep in mind we deadlifted on Monday for multiple reps.

Cool Down
Mobility
Post results