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September 11, 2016

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Ya’ll! This was the most fun I’ve ever had with The Open! It’s been really stressful for me in the past, but this year we really made it about US, a...

That was fun!!

March 27, 2019

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June 6th-11th

June 12, 2016

 

 

 

Monday 6th

 

CONDITIONING:

"Bootheel Baseline"

For Time

Run 1 lap

40 Pistols

30 TTB

20 HSPU

10 Muscle Ups

 

Beginner Version: 

For Time

"Baseline" 

500m Row 

40 Squats 

30 Situps 

20 Pushups 

10 Pullups 

 

FINISH:

3 Rounds

Farmer's Carry (As Heavy As Possible to the edge of street and back)

**Rest about 90 sec between rounds**

 

 

Tuesday 7th

 

WARMUP: 

 

CONDITIONING:

22 min EMOM 

2 Squat Clean Thrusters -Same weight you used on April 26th (We're doing two extra minutes this time)

 

Beginner Version: 

22 min EMOM 

2 Power Clean+PushPress

FINISH:

3 sets of 10-15 reps

Standing Barbell Twist ("Landmines")

 

 

 

Wednesday 8th

 

STRENGTH:

Every 2 mins, for 5 sets 

5 Deadlifts at approximately 70% of your 1RM

5 Tall Box Jumps

 

CONDITIONING:

5 min AMRAP 

5 Dips

5 Wall Balls

--3 min Rest--

5 min AMRAP 

5 Hand-Release Pushups

5 Chin-ups

 

FINISH:

Seated Overhead Barbell Hold

 

Thursday 9th

WARMUP: 

Banded Shoulder Circuit

Close-grip Barbell High Pulls

Wide-grip behind the neck Press

Overhead Squat

 

CONDITIONING:

"Bootheel Nancy"

5RFT 

Run 1 lap

15 Overhead Squats (95/65)

**Beginners do light weight or front squat

 

 

 

Friday 10th

 

Event Day

Granite Games Qualifier (To be announced here on Thursday night

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