Wednesday 4/6/2016
Strength Bench Press Work up to 1rm Conditioning 15-9-6 cal bike deadlift 275/190 Extra work Weighted pull-ups 5-4-3-2-1 increase weight each set
April 2016
Tuesday 4/5/2016
Conditioning “Misfit Triathlon” (Aerobic capacity benchmark) 2k row 4 mile bike on AB 6400m 1 mile run For time Extra work 30 burpees for time (benchmark) OHS 135/95 x6 (benchmark) Strict HSPU x6 AMRAPx6
March 2016 Member of the Month!
Kenny “K2” Godbout What brought you to Granite State? I was tired of the boring gym life and I was always seeing Alex Gorman posting about working out here. So I decided to make the change. Best decision I ever made! 2. What classes do normally attend? I come 5-6 days a week …
Monday 4/4/2016
Strength 1 Rep snatch (from position 1 high hang) Strict press 7×1 work up to a 1RM Extra work 3 Rep TNG squat clean (benchmark) Conditioning 21-15-9 BJ 24/20 Kb 72/53
Saturday 4/2/2016
Teams of 2 For time 1000k row 800m run with plate each 25/15 (each have their own plate run together) 50 burpee to plate 10 rope climbs 50 burpee to plate 800m run w/ plate 1000k row
Friday 4/1/2016
Conditioning For time 30 box jumps 24/20 25 pull-ups 2 snatches 155/105 25 box jumps 20 pull-ups 4 snatches 155/105 20 box jumps 15 pull-ups 6 snatches 155/105 Additional work snatch grip deadlift 5-5-5-5
