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FRIDAY 8-30-19

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***RETEST FROM AUGUST 2ND***

Establish a New
20 RM Back Squat

INT / 55+ RX
SAME

Beginner
Spend 20 minutes working on
a technically perfect back squat.
Work up in weight, but stop when mechanics
stop.


If you did this back on August 2nd, try to beat your weight,
but only if your mechanics are there!

WEDNESDAY 8-28-19

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EMOM 30 MIN
1: Forward plate push on turf
2. Assault Bike for calories
3: Sandbag or DBall over shoulder (HEAVY)
4. Row for Calories
5: Tire Flip (HEAVY)
6: REST

*Work consistently at each station for 45 seconds then take 15 seconds to jog to next modality and get started on the top of the minute.
*If needed, share the tire to either pass back and forth to a teammate of relatively the  same strength as you, or team up and flip a heavier tire together each time.

INT / 55+ RX
SAME

Beginner
SAME

MONDAY 8-26-19

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A HUGE THANK YOU  to everyone who attended our GILROY STRONG event after the shooting at the Garlic Festival. Myself, Megan, and Joey dropped off the notes everyone left, gift cards from Evo Prep meals, coffee from Rubel Roasting, and ten $100 gift certificates to Coast Range to the Gilroy Fire Department and Gilroy Police Department. We are so thankful to each and every one of you who came to show your support and those who wrote the heartfelt notes to our first responders. They were so happy to see how much the community cares about what they did! YOU GUYS ROCK! 

16 Minute AMRAP:
40 Alt DB Snatches (50, 35lb)
40 Pull-Ups
30 DB Burpees
30 C2B Pull-ups
20 Devil Presses
20 Bar Muscle-ups

INT / 55+ RX
16 Minute AMRAP:
40 Alt DB Snatches (35, 20lb)
40 Jumping Pull-ups
30 DB Burpees
30 Ring Rows
20 Devil Presses
20 Pull-Up

Beginner
16 min AMRAP
40 Alt DB Snatches (25#/15#)
40 Jumping Pull Ups
30 Burpees
30 Ring Rows
20 Burpees Box Step Ups
20 Ring Rows

WEDNESDAY 8-21-19

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GRANITE GAMES WOD #2

TEAMS of 3
12 minute AMRAP
6-9-12-15-18-ETC.
*Chest-to-Bar Pull-ups
*Dumbbell Front Squats (50lbs/35#)

INT / 55+ RX
35#/25#

Beginner
Ring rows
25#/15#

*** At the call of go, the first athlete will perform 6 6 Chest-to-Bar Pull-ups/Ring Rows
then 6 Dumbbell Front Squats, then tag the second athlete who may then begin working.
Once the third athlete has completed their round of 6s,
they will tag the first athlete who will then begin their second round,
this time performing 9 reps of each exercise.
The team’s score is the total reps completed within the 12 minutes.

TUESDAY 8-20-19

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A) “Linda”
10-9-8-7-6-5-4-3-2-1
Deadlift (1.5 BW)
Bench Press (BW)
Squat Clean (3/4 BW)

B) OVER THE NEXT 24 HOURS
EAT ONLY ONE INGREDIENT FOODS

INT / 55+ RX
Deadlift (1.25 BW)
Bench Press (3/4 BW)
Squat Clean (1/2 BW)

BEGINNER
Deadlift (95#/65#)
Bench (75#/55#)
Hang Squat Clean (45#/35#)