Friday 5.5.17
Friday 5.5.17 Strength 6 Rds. – 5 Deadlifts – 3 Cleans -1 Jerk -1 Min Rest @ RPE 80 Conditioning AMRAP (9) -6 Push-Ups -5 Chin-Ups -4 Pull-Ups -3 HSPU -2 Ring Muscle-Ups -1 Bar Muscle-Up
Thursday 5.4.17
Thursday 5.5.17 Good Luck… EMOM (30) 15 Wall Balls (30/20) 12 Cal Bike 10 Burpee Box Jump (24/20) 10 Min Easy Bike Flush
Wednesday 5.3.17
Wednesday 5.3.17 Strength Banded Deadlift -4 x 4 @ 74% w/ Green Band Conditioning 5 Rds. (RPE 60) -2 Min Cal Row -Rest 30 Sec -2 Min Cal Bike -Rest 30 Sec Comp Tabata Seated Dumbell L-Press (35/20) Snatch Balance Accumulate 10 reps at RPE 60-80 30 Strict Leg Raises
Tuesday 5.2.17
Tuesday 5.2.17 Strength Banded Deadlift 3 x 15 @ 20-35% Conditioning “Go, Go, Go” AMRAP (3) x 4 with 1 min rest 15 Cal Bike 15 Pull-Ups 30 Air Squats 30′ Suicide Comp Reverse Hyper 3 x 15 @RPE 60 EMOM (6) 1 Hang Squat Clean 1 Hang Clean 1 Thruster
Monday 5.1.17
Monday 5.1.17 Strength Front Squat 5 x 3 @ 85% Strength II Seated Box Jumps x 20 Conditioning 3 Rds. 50 Double-Unders 30 Sit-Ups
Friday 4.28.17
Strength Deadlift w/ clean grip – 8 x 2 @ 89% Conditioning 80 GHD Sit-Ups *1 Burpee every rest Competitors 3 x 3 rds. w/ 1 min rest between 10 cal ski 10 STOH (155/105)
Thursday 4.27.17
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
Wednesday 4.26.17
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
Tuesday 4.25.17
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
Monday 4-24-17
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)
