10 min bike (cals)

81

2.5 min rest

10 min AMRAP:

30 stepups

20 RKB @ 16kg

10/arm KB strict press @ 12kg

3+10

2.5 min rest

10 min bike (cals)

79

2.5 min rest

10 min AMRAP:

30 situps

20 squats

10 pushups

4+17

2.5 min rest

10 min bike (cals)

81

Power clean 5-3-1-1-1-(F)-1-(F)-(F)-(F) @ 85-115-135-145-155-(165)-165-(170)-(170)-(170)

4 rounds of:
5 power clean @ 105
10 step ups @ 18"
15 wall balls @ 14lbs, 9'

7:02

6 rounds of:
min 1: 7 banded pullups
min 2: 8 strict press @ 55 lbs

5 rounds for time of:
10 step ups
16 db snatches @ 25 lbs
10 pike pushups

Rope climb tech work

Then for time:
500m row
40 step ups @ 20"
20 updowns
500m row
10 rope climbs
500m row
20 updowns
40 step ups @ 20"
500m row

25:10

Partner workout for time:
120 russian kb @ 24kg
80 pullups
40 quarter squat jumps
100 step ups @ 20"
40 quarter squat jumps
80 pullups
120 russian kb @ 24kg

3x for quality:
2 parallel bar walk
10/side single arm ring row
20s active hang from pullup bar
20s - handstand hold

6 rounds of:
5 muscle up from knees
5/side kb step ups @ 12kg, 20"
200m run
rest 2 minutes

Bench press 6-6-5-3-3-2-2 @ 35-65-85-105-115-125-135(PR!)

3 rounds, 4 minutes work / 1 min rest, start where left off:
6 V-ups
8 pushups
20 step ups @ 20"

10 rounds + 14, and I beat Mat, which never ever ever happens.

5 shoulder press @ 35-65-85-(95F4)

15 min AMRAP
50 double unders
10 step overs @ 20"
25 wall balls @ 14lbs, 9'
10 ring dips
50 double unders
10 ring dips
25 wall balls @ 14lbs, 9'
10 step overs @ 20"

1 rounds + 148 reps

3x Every 5 minutes:
2 deadlifts @ 205
2 pillar handstand walk
10 step ups
max strict ring dips (3-4-5)

For time (15 min cap):
30 thrusters @ 65
30 pullups
60 wall balls @ 14lbs, 9'
30 pullups
30 thrusters @ 65

Cap + 12 remaining reps (166/180)

3x max reps & cals:
2 minutes assault bike
2 minutes step ups @ 20"
2 minutes row
2 minutes [5 pullups + 5 burpees]
2 minutes 50 single unders + 15 situps <-I did 25 doubles in rounds 1 & 2 and 50 singles in round 3)

No idea what my total was. This was hard to count.

7 min AMRAP
1-2-3-4-5-... handstand pushups
(31 total)

3 min rest

8x EMOM:
min 1: 2-3 bar muscle ups
min 2: 20 step ups, 20"

Every 2 minutes:
5 back squats @ 35-85-115-135-155-155-155

Every 90 seconds:
6 barbell RDL @ 105-105-105

For time:
75 step ups
75 cal row
75 step ups
13:24

15 min AMRAP @ 85%
15 cal Assault Bike
10 pushups
5 deadlift @ 115
3 wall walks
4 rounds + 5 cals

Every 2 minutes:
1 above the knee snatch + 2 below the knee snatch @ 65-70-75-80

12 min EMOM:
min 1: 15 sec max burpees 6-7-7-7
min 2: 5 push press @ 105lb (touch and go) 5-5-5-5
min 3: 15 sec max single pillar shuttle sprint 4-4-4-4

15 min AMRAP @ 75% effort
100 single unders
20 squats
15 NPU Burpees
20 Step Ups (20”)
15 sec ring plank
3 rounds + 129 reps

12 min EMOM:
min 1: 8/leg Bulgarian split squat
min 2: rest
min 3: 8/arm alternating kettlebell press @ 15lbs, 12kg, 16kg
min 4: rest

16 min AMRAP:
10 clean & jerk @ 115
15 step up (20")
20 wall balls (14lbs 9')
25 cal bike
1 round + 45 reps

8 minute AMRAP:
130 single unders
8 wall balls @ 10', 14lbs
6 TTB
4 step ups @ 20"
(3 rounds + 133)

4 min rest

8 min AMRAP:
200m run
12 Russian kb @ 16kg
8 ring rows
4 overhead squat @ 85
(3 rounds + 200)

4 min rest

8 min AMRAP:
12 cal assault bike
10 goblet squat @ 16kg
5/arm kb thruster @ 16kg
5 burpees over kb
(2 rounds + 7)

4 min rest

8 min AMRAP:
30 double unders
1 track length farmer carry @ 2x24kg
6 GHD situps
2 skin the cats
(3 rounds + 31)

+ 20 min assault bike

Granite Games Qualifier #2!

17 min AMRAP:
50 calorie row
50 wall balls 14 lbs to 9'
50 shoulder to overhead @ 85 lbs
50 step ups @ 20"

227 reps

Overhead squats 5-5-5-5 @ 65-75-85-85

3x EMOM:
min 1: 6 pendlay row @ 85
min 2: 6/side kneeling band rotation

5 rounds for time:
10 ttb
15 step ups
8 pullups
15 step ups
8 CTB pullups
--3 rounds + 50 reps + rip/quit @ 13:00

Snatch deadlift 4-4-4-4 @ 65 w/ 2 min rest

Push press 5-5-5 @ 75-95-105(PR?) w/ 90 sec rest

8 min AMRAP:
60 wall balls @ 9' (14lbs)
50 American kb swings (16kg)
40 step ups (20")
200m row
--was 3m short of 1 round wtf

Halting snatch deadlift 3-3-3 @ 85

8 min AMRAP:
150m row
5 handstand pushups
150m row
2 wall walks
--3 rounds + 150m + 2hspu

I got last minute added to a Trodo team, woot!!

WORKOUT 1:
“on point”, 13 minutes, for-total-points
1 person is doing a barbell thing, another person is doing step ups, and 2 people are resting
deadlift (+1), clean (+3) or snatch (+5), and step ups (+1)

I did mostly cleans and snatches.


WORKOUT 2:
“super star blast”, 12 rounds, amrap
1 movement per athlete, 3 rounds each, 45 seconds on, 10 seconds off
pullup/ring row, front squat, lateral burpee over bar, shoulder to overhead

I was responsible for lateral burpees over bar. Puke.


WORKOUT 3:
“pull, sprint-relay”, 1k row + 2k row, relay for-time
Scores: 1k row time, and total 3k row time

I didn't row a ton. I sprinted and dove under an obstacle for the relay part of it, though.

3 rounds of:
min 1 - 16 lunges w/ 35lb barbell
min 3 - 30 seconds max toes-to-bar (in one set) 10-10-10

Then 5 min AMRAP:
150m row
10 wall balls (14 lbs, 9')
10 med ball situps
(2 rounds + 159)

3 min rest

Then 5 min AMRAP:
10 Russian kb swings @ 16kg
10 step ups @ 20"
10 no-pushup burpees
(3 rounds + 14)