Thursday, June 21, 2018

2018-06-22 WOD


Here's the Granite Games Qualifier WOD #4 for tomorrow!



Hulk Cycle Week 12

2018 Granite Games Qualifier WOD #4
3-6-9-12-9-6-3 reps for time:
...Hang Squat Clean (135/95#)
...Bar-facing Burpees
Time cap of 8 minutes. Record time.



Beach Body Bro-sesh
5 sets
...10 GHDSU
...10 GHDSU Twist (holding at parallel, twist in place)
...Rest 60-90s

3 sets
...7 DB Deadlift to Curl to Press (both arms)
...5 Pause Ring Push Up (3 sec pause at bottom)
...Rest 60-90s



COMPETITORS

2018 Granite Games Qualifier WOD #4
3-6-9-12-9-6-3 reps for time:
...Hang Squat Clean (135/95#)
...Bar-facing Burpees
Time cap of 8 minutes. Record time.



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat). Try to increase load/reps slightly every time you do this.

Wednesday, June 20, 2018

2018-06-21 WOD

Hulk Cycle Week 12

"Bro and Row"
In Teams of 2:
...5000m Row
...150 Bench Press (135/95#)
Both partners can work simultaneously. Switch as needed. Record time.



COMPETITORS

[RECOVERY DAY]
Aerobic Capacity
3 sets of 5 rounds:
...30s easy bike
...30s moderate
...30s hard
...30s easy
Rest 2 minutes between sets (34 min total). Use RPMs to gauge effort.



[RECOVERY DAY]
2RM Front Squat #1
...5x2 (90% of 2RM)
Record load.

Tuesday, June 19, 2018

2018-06-20 WOD

Hulk Cycle Week 12

Power Clean % Work
3 rounds:
EMOM for 3 minutes
...1 power clean (85%)
*Rest 2 minutes between rounds.



"Less & More"
AMRAP in 3 Min:
...12 Deadlifts (155/105#)
...12 T2B
Rest 3 Min
AMRAP in 3 Min:
...8 Front Squats (155/105#)
...8 C2B Pull Ups
Rest 3 Min
AMRAP in 3 Min:
...4 Push Jerks (155/105#)
...4 Bar Muscle Ups
Record total reps.



COMPETITORS

Power Clean % Work
3 Rounds:
EMOM for 3 min
...1 Power Clean (85%)
*Rest 2 minutes between rounds.



"Less & More"
AMRAP in 3 Min:
...12 T2B
...12 Deadlifts (185/125#)
Rest 3 Min
AMRAP in 3 Min:
...8 C2B
...8 Front Squats (185/125#)
Rest 3 Min
AMRAP in 3 Min:
...4 Bar Muscle Ups
...4 Push Jerks (185/125#)
Record total reps.



Bodybuilding, Total Body Focus
4 Sets
...20 Alternating DB Strict Press
...8 DB Turkish Sit Up Right
...8 DB Turkish Sit Up Left

3 Sets
...3 Dragon Flag
...10 Back Extension



Powerlifting
Barbell Row
...1x3 @75%
...1x3 @80%
...1x3 @85%
...4x3 @90%
(find 1RM using 35% of 1RM deadlift)

Monday, June 18, 2018

2018-06-19 WOD

Hulk Cycle Week 12

For time: [RX]
1 Round:
...800m Run
...30 Box Jumps (24/20")
2 Rounds:
...400m Run
...30 Kettlebell Swings (53/35#)
3 Rounds:
...200m Run
...50' Handstand Walk
Record time.



COMPETITORS

For time: [Comp]
1 Round:
...800m Run
...30 Box Jumps (24/20")
2 Rounds:
...400m Run
...15 Kettlebell Snatch/side(53/35#)*
3 Rounds:
...200m Run
...50' Handstand Walk
*Switch as needed but you must complete 15 reps per side.
Record time.



Power Snatch
... 3xEMOM3 (85%), rest 2-3 min between rounds
Snatch Pull
...4x3 (100% of 1RM Snatch)
Record load.



Strongman
For Heaviest Load:
...400-300-200-100m Sled Drag (belt around waist)
Find a weight you can move at a steady pace for the entire distance with good posture. Rest as needed between sets.



Reverse Hyper (Recovery):
...2x25 (25% of 1RM Back Squat)

Sunday, June 17, 2018

2018-06-18 WOD

Hulk Cycle Week 12

Back Squat
...3RM
...4x5 (85% of 3RM)
Record heaviest load.



AMRAP in 7 minutes:
...3-6-9-12-etc. Push Press (95/65#)
...1-2-3-4-etc. Ring Muscle Up
Record rounds/reps.



COMPETITORS

AMRAP in 7 minutes:
...3-6-9-12-etc. Push Press (115/75#)
...1-2-3-4-etc. Ring Muscle Up
Record rounds/reps.



Back Squat
...3RM
...4x5 (85% of 3RM)
Record heaviest load.



BodyBuilding
5 Sets
...5 DB Bench Press
...5 Strict Pull Up + ME Isometrict Hold
...Rest 60s

3 Sets
...10 Plank to Pike w/ Feet on Rower
...20 Calorie Row AHAP
...Rest 60s



Standing Strict Press
...1x3 @75%
...1x3 @80%
...1x3 @85%
...4x3 @90%
Record loads.



Reverse Hyper
...3-4 x 15-25 Reps (30-50% of 1RM Back Squat). Try to increase load/reps slightly every time you do this.

Thursday, June 14, 2018

2018-06-15 WOD


We've got a Granite Games qualifier workout for tomorrow! Check out the video!



Hulk Cycle Week 11

2018 Granite Games Qualifier #2
For Time:
...20-18-16-14-12-10-8-6-4-2 Wall Balls (20/14#)
...10-9-8-7-6-5-4-3-2-1 Toes to Bar
Time cap of 12 minutes. Record time.



BodyBuilding:
4 Sets
...10 Barbell Backwards Deficit Lunge Right (~50% BW)
...10 Barbell Backwards Deficit Lunge Left (~50% BW)
...Rest 1-2 min

-OR-

4 rounds
...100m Sled Push at 40-50% BW
...Accumulate 1 min of Wall Sit
...Rest 1-2 min


COMPETITORS

AMRAP in 3 minutes:
...12 T2B
...12 Deadlifts (185/125#)
Rest 3 minutes
AMRAP in 3 minutes:
...8 C2B
...8 Front Squats (185/125#)
Rest 3 minutes
AMRAP in 3 minutes:
...4 Bar Muscle Ups
...4 Push Jerks (185/125#)



Bodybuilding, Lower Body
4 Sets
...10 Barbell Backwards Deficit Lunge Right (~50% BW)
...10 Barbell Backwards Deficit Lunge Left (~50% BW)
...Rest 1-2 min

4 rounds
...100m Sled Push at 40-50% BW
...Accumulate 1 min of Wall Sit
...Rest 1-2 min



Strongman
4 Rounds:
...10 Box Step Overs Hugging Sandbag/DBall (100/70)
...50' Hand-Over-Hand Sled Drag (small sled -
...50' Sled Push (same sled as drag)
...Rest 1 min

Wednesday, June 13, 2018

2018-06-14 WOD

Hulk Cycle Week 11

Squat Snatch:
...3x1 up to 85%
*Lifters allowed but no belts.
Record load.



For Time:
...50 Snatches (75/55#)
...50 Alt. Pistols
*Lifters allowed.
Record time.



COMPETITORS

[RECOVERY DAY]
For time:
...1k Row
...Rest 2 min
Then, 2 Sets
...500m Row
...Rest 1 min
Then, 3 Sets
...300m Row
...Rest 1 min
Then, 4 Sets
...200m Row
...Rest 30s
Record total time.



[RECOVERY DAY]
Deload Front Squat
...3x2 (75% of 1RM)
Record load.