Workout of the Day - June 2016 Archive 

6/30/16

Strength: 1 RM Front Squat

Endurance WOD

20 Min AMRAP:
60 on/60 off Run
60 on/45 off
60 on/30 off
60 on/15 off

6/29/16

Strength: 1 Weighted Pullups/5x5 Negative Pullups

21-15-9:
Deadlifts (225/155)
Overhead WL steps (50/35 DB/KB)
Burpees over BB

6/28/16

Strength: 1 RM Hang Power Clean

Strength WOD
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

6/27/16

Strength: 1 RM Back Squat

Granite Games Qualifier Event 4

5-10-15-20-15-10-5:

Overhead Squat (115/75)

Toes to Bar

6/25/16

Strength: Make-up Day

Granite Games Qualifier Event 4

5-10-15-20-15-10-5:

Overhead Squat (115/75)

Toes to Bar

6/24/16

Strength: 1 RM Hang Power Clean

Granite Games Qualifier Event 3

12 Min AMRAP:

12 C2B Pullups

8 Deadlifts (245/165)

12 HSPU

8 Deadlifts (245/165)

6/23/16

Strength: 20 Rep Press and 20 Rep Back Squat 

Endurance WOD:

Time Trial - 2000m Row or 1600m Run

6/22/16

Strength: 10-15 Minutes of Mobility or Skill Work

10 Minute AMRAP:
12 DB Single Leg DL (6 each leg)
9 DB Hang Squat Cleans
6 DB Push Jerks

6/21/16


Strength: 1 RM Weighted Pullups/5x5 Neg. Pullups

Strength WOD:

5x5 DB Split Squats

(Rest 60 seconds between sets)
Then 
4 Rounds of:
DB Bench Press x8 reps
(Rest 60 seconds between sets)

6/20/16

Strength: 20 Rep Bench Press and 20 Rep Front Squat

"Tabata This!"


Tabata Row
- Rest 1 minute
Tabata Squat
- Rest 1 minute
Tabata Pull-up
- Rest 1 minute
Tabata Push-up
- Rest 1 minute
Tabata Sit-up

6/18/16

Strength: Make up Day

"Jackie"


For Time:
1000 M Row
50 Thrusters (45/35)
30 Pullups

6/17/16

Granite Games Week 2 Qualifier Event

 

17 Min AMRAP:

50 Cal Row

50 Wall Balls (20/14)

50 Shoulder to Overhead (115/85)

50 Box Jumps (24/20)
 

6/16/16

Strength: 20 Rep Press and 20 Rep Back Squat 

"Griff"
For Time:
Run 800 M
400 M Backwards
800 M

400 M Backwards

6/15/16

Strength: Mobility/Skill Work

"Chip, Chip, Chip Away" CFK Event 3

Partner WOD

40 Partner Wallballs (20)
60 Deadlifts (185/135)
80 Toes to Rings
100 DUs
50 HSPUs 

6/14/16

Strength: 3 RM Weighted Pullups/5x5 Neg. Pullups

Alternate Every 90 Seconds:

2 Sled Pull or Push
2 Rope Climbs
- 6 Sets of each - 

6/13/16

Strength: 20 Rep Bench Press and 20 Rep Front Squat

"Not the Nancy You Know"  (CFK Event 1)

Partner WOD
5 RFT:
400m Run
30 OHS (135/75)

6/11/16

Strength: Make Up Day

For Time:

Tabata pushups
Run 2 Miles
Bottom to bottom Tabata Squats

6/10/16

Granite Games Week 1

15 Min AMRAP:

10 Squat Clean and Jerks (135/85)

15 Burpees over Bar

8 Squat Clean and Jerks (185/115)

15 Burpees over Bar

6 Squat Clean and Jerks (225/145)

15 Burpees over Bar

4 Squat Clean and Jerks (275/175)

15 Burpees over Bar

2 Squat Clean and Jerks (305/200)

15 Burpees over Bar

MAX Squat Clean and Jerks (315/205)

6/9/16

Strength: 3 RM Hang Power Clean

Endurance WOD

For time:
Run 1,600 meters
- Rest 3 minutes
Run 1,200 meters
- Rest 2 minutes
Run 800 meters
- Rest 1 minute
Run 400 meters

6/8/16

Strength: 5 RM Weighted Pullups/5x5 Neg. Pullups

7 Min AMRAP - Ascending by 2:
2 Cleans (185/135)
2 Box Jump Overs (30/24)

3 Minutes:
Max Reps Burpees

6/7/16

Strength: Mobility/Skill Work

Strength WOD

3-3-3-3-3-3-3

SDLHP

6/6/16

Strength: 20 Rep Bench Press and 20 Rep Front Squat 

"Fran"
21-15-9
Thrusters (95/65)
Pullups

6/4/16

Strength: Make-up day

For Reps:

1 Minute of Hang Squat Cleans (45/35 DB)
1 Minute of Burpees
1 Minute of Toes to Bar
2 Minutes of Hang Squat Cleans (45/35)
2 Minutes Burpees
2 Minutes Toes to Bar
1 Minute of Hang Squat Cleans (45/35 DB)
1 Minute of Burpees
1 Minute of Toes to Bar

6/3/16

Strength: 1RM Hang Power Clean

"Diane"
21-15-9:
Deadlift 225#
Handstand Push-ups

6/2/16

Strength- 1 RM Weighted Pullups/5x5 Neg. Pullups

Endurance WOD

3 RFT:
1000 M Row
800 M Run

6/1/16

Strength: 20 Rep Bench Press and 20 Rep Front Squat 

3 RFT:
250 M Row
21 Hip Extensions
21 Abmat Situps
400 M Run

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