Daily Workout

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Thursday 4.27.17

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Reminders

  • Pure Barre this Saturday @ noon
  • 9 Am class has returned every week Monday-Wednesday-Friday

 

Strength/Conditioning

Weakness EMOM (20)

 

Competitors

3 Rd.

20 Walking Lunges while holding Wall Ball Overhead

20 Wall Balls over Peg Board (20/14)

20 Ring Pull-Ups

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Wednesday 4.26.17

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Announcements

  • Pure Barre is this Saturday at Noon.  Please let us know if you plan to attend by emailing granitestatefitness.inquiry@gmail.com

 

Strength

Deadlift w/ clean grip – 5 x 5 @ 82%

 

Met-Con

  • 10 x 30′ cart walks
  • 50 cal row/ski
  • 100 Wall Balls (20/14)
  • 200 DU

To be completed in any order you want

 

Competitors

20 x 180* box jumps

20 x single leg box jumps

 

Bench Press – 3 x 3 @ 95%

 

Bulgarian Split Squat 3 x 2@ 95%

 

Hang Snatch – 10 min to build to heavy single

 

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Tuesday 4.25.17

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Tuesday 4.25.17

 

Strength

Push Press – 3 x 3 @ 93%

Back Squat – 3 x 2 @ 90%

 

Conditioning

Row Intervals

500m – 1 min rest

400m – 45 sec. rest

300m – 30 sec. rest

200m – 15. sec rest

100m

 

EMOM (8)

1 Power Clean

1 Hang Clean

1 High Hang Squat Clean

1 Jerk

@ 50% of Deadlift 1 RM

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Monday 4-24-17

pure-barre

Reminders

  • 9 AM Class is Back!  Monday-Wednesday-Friday
  • Pure Barre is this Saturday @ Noon.  We need to have 8 people signed up or we can’t host class so please let us know at granitestatefitness.inquiry@gmail.com

 

Strength

Deadlift 3 x 10 @ 74% w/ pronated grip

 

Conditioning

AMRAP (14)

5 C2B

10 Slam Ball (20/15)

15 Push Press (115/85)

 

Comp

3 Rd.

10 Overhead Squats (95/65)

3 Bar Muscle-Ups

1 Legless Rope Climb

 

Bergner Warm-Up w/ light weight x 5