June 20th-25th


Monday 20th

WARMUP:

"Cuban Press"

Close-grip High Pulls

Behind the neck press

Behind the neck Push Jerk

Overhead Squat

STRENGTH:

10 min EMOM

3 Snatch Balances

CONDITIONING:

20 min AMRAP

10 Alternating DB Snatch (5 each arm)

15 Wallballs

200m Run

FINISH:

FSSF Planks

Tuesday 21st

WARMUP:

STRENGTH:

Every 2 mins, for 5 sets

4 Tempo Push Press with a Barbell

4 "One and a Quarter" Back Squats

CONDITIONING:

4 min AMRAP

2 Muscle Ups

10 Lunge Steps

20 Double Unders

**Rest 2 mins

4 min AMRAP

5 C2B Pullups

10 Lunge Steps

20 Double Unders

**Rest 2 mins

4 min AMRAP

7 Pullups

10 Lunge Steps

20 Double Unders

Wednesday 22nd

CONDITIONING:

Partner Workout-Share the work however you like)

For Time

Run 400m total (Each person runs 200m)

50 American KB Swings

Run 400 total

50 Box Jumps

Run 400 total

50 Thrusters

Run 400 total

(30 min Cap)

Thursday 23rd

STRENGTH:

EMOM for 5 total rounds (15 mins)

Min 1-5 Strict TTB

Min 2-5 Strict DB Press with each arm

Min 3-30 Sec Front Plank

CONDITIONING:

4RFT

20 Pistols

25 AbMat Situps

10 HSPU​​

Friday 24th

EVENT DAY:

Granite Games Qualifier Event To be announced Thursday night

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