Monday 7.16.18

GPP 4 Rounds: 1:00 Max Wallballs (20/14) 1:00 Max Calorie Row 1:00 Max Box Jumps/Steps (24/20″) 1:00 Max DB Snatches (50/35) PERFORMANCE 4 Rounds: 1:00 Max Wallballs (20/14) 1:00 Max Calorie Row 1:00 Max Box Jumps/Steps (24/20″) 1:00 Max DB Snatches (50/35) OPEN 21-15-9: DB Snatches (80/55) Calorie Row   …Directly into…   21-15-9 Burpee […]

Friday 7.13.18

GPP Ascending Ladder by 3’s for 8:00: 3 Thrusters (75/55) 3 Toes to Bar 6 Thrusters (75/55) 6 Toes to Bar 9 Thrusters (75/55) 9 Toes to Bar PERFORMANCE Ascending Ladder by 3’s for 8:00: 3 Thrusters (95/65) 3 Toes to Bar 6 Thrusters (95/65) 6 Toes to Bar 9 Thrusters (95/65) 9 Toes to […]

Thursday 7.12.18

GPP 4 rounds of :40 seconds on / :20 seconds off Sand Bag to Shoulder (80/60) Calorie Row Sand Bag to Shoulder (80/60) Calorie Row   Two Scores: Total Sand Bag to Shoulders Total Calories on Row PERFORMANCE 4 rounds of :40 seconds on / :20 seconds off Sand Bag to Shoulder (80/60) Calorie Row […]

Wednesday 7.11.18

GPP 2K ROW 150 DOUBLE UNDERS 10 ROUNDS OF CINDY 1 ROUND OF CINDY: 5 PULL-UPS, 10 PUSH-UPS, 15 AIR SQUATS) PERFORMANCE 2K ROW 150 DOUBLE UNDERS 10 ROUNDS OF CINDY 1 ROUND OF CINDY: 5 PULL-UPS, 10 PUSH-UPS, 15 AIR SQUATS) OPEN 300 DOUBLE UNDERS 2K ROW 10 ROUNDS OF CINDY 1 ROUND OF […]

Tuesday 7.10.18

GPP AMRAP 5: 600m Run Buy-In 12 Deadlifts (135/95) 12 Barbell Burpees Rest 5:00 AMRAP 5: 400m Run Buy-In 9 Deadlifts (155/105) 9 Barbell Burpees Rest 5:00 AMRAP 5: 200m Run Buy-In 6 Deadlifts (185/135) 6 Barbell Burpees PERFORMANCE AMRAP 5: 600m Run Buy-In 12 Deadlifts (155/105) 12 Barbell Burpees Rest 5:00 AMRAP 5: 400m […]

Monday 7.9.18

GPP For Time: 83 Wallballs (20/14) 64 Calorie Row 48 DB Snatches (50/35) EEMOM, perform max Box Jumps (24/20″) until 60 total are completed.   PERFORMANCE For Time: 83 Wallballs (20/14) 64 Calorie Row 48 DB Snatches (50/35) EEMOM, perform max Box Jumps (24/20″) until 60 total are completed.   OPEN For Time: 27-21-15-9 Calorie […]

Sunday 7.8.18

GPP 4 Rounds (building in weight): 12 DB Bench Press 12 DB Bent Over Rows (each arm) 12 DB Reverse Lunges (50/35, hang) PERFORMANCE 4 Rounds (building in weight): 12 DB Bench Press 12 DB Bent Over Rows (each arm) 12 DB Reverse Lunges (50/35, hang) OPEN Rest Today we are working dumbbell isolation work. […]

Saturday 7.7.18

GPP 3 Rounds: 600m Run 21 Toes-to-Bar 15 Hang Power Snatches (95/65) PERFORMANCE 3 Rounds: 600m Run 21 Toes-to-Bar 15 Hang Power Snatches (95/65) OPEN 3 Rounds: 40 Cal Row 21 Toes-to-Bar 15 Hang Power Snatches (95/65) Goal: Open 11:00 to 15:00  

Friday 7.6.18

GPP Teams of 2, AMRAP 20: 5 Front Squats (165/110) 15 Plate Hops (45) 10/7 Calorie Bike *Partners complete full rounds before switching.   PERFORMANCE Teams of 2, AMRAP 20: 5 Front Squats (165/110) 15 Plate Hops (45) 10/7 Calorie Bike   *Partners complete full rounds before switching.       OPEN 10 Rounds: 5 […]

Thursday 7.5.18

GPP 21-18-15-12: Pull-ups/Ring Rows DB Push Press (35/20) 50′ Sand Bag Lunge (60/80) PERFORMANCE 21-18-15-12: Chest-to-Bar Pull-ups DB Push Press (35/20) 50′ Sand Bag Lunge (60/80) OPEN Rest Goal: 11-18 Minutes Today we are testing our competency in applying our gymnastics skills during a muscular endurance test. Your coach will help you select the scaling […]