Tuesday 7.31.18

GPP 3 Rounds: 500 Meter Row 400 Meter Run Rest 3:00 between rounds PERFORMANCE 3 Rounds: 500 Meter Row400 Meter Run Rest 3:00 between rounds OPEN 3 Rounds: 500 Meter Row 400 Meter Run Rest 3:00 between rounds Goal is 18.5-25 Minutes. Goal is to hold the 500m/400m split time set on the first round

Monday 7.30.18

GPP AMRAP 7: 12 Wallballs (20/14) 10 Cal Row 8 Box Jumps/Steps (24/20″) 6 Power Snatches (40/20) Rest 3:00 AMRAP 7: 12 Wallballs (20/14) 10 Cal Row 8 Box Jumps/Steps (24/20″) 6 Power Snatches (40/20) PERFORMANCE AMRAP 7: 12 Wallballs (20/14) 10 Cal Row 8 Box Jumps/Steps (24/20″) 6 Power Snatches (50/35) Rest 3:00 AMRAP

Sunday 7.29.18

GPP 4 Rounds: 10 Close Grip Pushups 15 DB Bent Over Rows, each (50/35) 20 Strict Presses (empty barbell) 25 Banded Pull Aparts 30 Sit-Ups Rest as needed between rounds PERFORMANCE 4 Rounds: 10 Close Grip Pushups 15 DB Bent Over Rows, each (50/35) 20 Strict Presses (empty barbell) 25 Banded Pull Aparts 30 Sit-Ups

Saturday 7.28.18

GPP “Open Test” AMRAP 20: 50 Wall Balls (20/14) 50 Single Unders 40 Box Jumps (24/20) 40 Knees to Chest 30 Pull-ups 30 Burpees 20 Cleans (95/65) 20 Jerks (95/65) 10 Snatches (95/65) 10 Burpee Pull-ups PERFORMANCE “Open Test” AMRAP 20: 50 Wall Balls (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to

Friday 7.27.18

GPP “Diane”  21-15-9 Deadlifts (185/135) Dumbbell Strict Press (35/25) PERFORMANCE “Diane”  21-15-9 Deadlifts (205/145) Dumbbell Strict Press (40/30) OPEN “Diane”  21-15-9 Deadlifts (225/155) Handstand Push-ups   Goal: 3:00 to 8:00

Thursday 7.26.18

GPP AMRAP 15: 50/35 Calorie Row 15 Knees to Chest 12 Front Rack Reverse Lunges (95/65) 9 Hand Release Push-ups PERFORMANCE AMRAP 15: 50/35 Calorie Row 15 Toes to Bar 12 Front Rack Reverse Lunges (115/80) 9 Strict Ring Dips OPEN Rest or AMRAP 15: 40/30 Calorie Bike 15 Toes to Bar 12 Front Rack

Wednesday 7.25.18

GPP  EMOM 5: Clean Pull + Hang Power Clean + Power Clean (50% 1RM) EMOM 5: Heavy Power Clean   then Ascending Ladder for 7 Minutes: 1 Power Clean (115/80), 30 DU/DT 2 Power Cleans (115/80), 30 DU/DT 3 Power Cleans (115/80), 30 DU/DT Add (1) Power Clean per round PERFORMANCE   EMOM 5:  

Tuesday 7.24.18

GPP For Time: 3 Rounds Bergeron Beep Test 50/35 Cal Row 3 Rounds Bergeron Beep Test 50/35 Cal Row 3 Rounds Bergeron Beep Test Bergeron Beep Test – 7 Thrusters (65/45), 7 Pull-ups, 7 Burpees PERFORMANCE For Time: 3 Rounds Bergeron Beep Test 50/35 Cal Row 3 Rounds Bergeron Beep Test 50/35 Cal Row 3

Monday 7.23.18

GPP 5 rounds: 400m Run 15 Power Snatches (65/45) PERFORMANCE 5 rounds: 400m Run 15 Power Snatches (75/55) OPEN 5 rounds: 400m Run 15 Power Snatches (95/65) Goal: 11-18 Minutes This is the same numbers of snatches as “Randy”, inserting the run to test our capacity to maintain steady anaerobic work while recovering on the

Friday 7.20.18

GPP AMRAP 18 TEAMS OF 3: 50M FARMERS CARRY (53/35) 100M SANDBAG RUN (60/40) 200M RUN PERFORMANCE AMRAP 18 TEAMS OF 3: 50M FARMERS CARRY (70/53) 100M SANDBAG RUN (80/60) 200M RUN OPEN AMRAP 18 TEAMS OF 3: 50M FARMERS CARRY (70/53) 100M SANDBAG RUN (100/80) 200M RUN Goal: 4-5 Rounds