GPP Hang Power Clean: 5 sets of 3 followed by… 3 Rounds: 30 Hang Power Cleans (75/55) 30 Wall Balls (20/14) 30/21 Calorie Row PERFORMANCE Hang Power Clean: Build to Heavy Set of 3 followed by… 3 Rounds: 30 Hang Power Cleans (95/65) 30 Wall Balls (20/14) 30/21 Calorie Row
GPP 3 Rounds of: AMRAP 4: Row for Calories On the 0:00 – 15 Abmat Sit-Ups On the 1:00 – 12 Abmat Sit-Ups On the 2:00 – 9 AbMat Sit-Ups On the 3:00 – 6 Abmat Sit-ups Rest 2:00 between rounds PERFORMANCE 3 Rounds of: AMRAP 4: Bike for Calories On the 0:00 – 15
GPP Buy-In: 800m Run 5 Rounds: 12 Pull-ups 9 Power Snatch (75/55) 6 Dumbbell Strict Press (35/25) Cash-out: 800m Run PERFORMANCE Buy-In: 800m Run 5 Rounds: 12 Pull-ups 9 Power Snatch (95/65) 6 Dumbbell Strict Press (35/25) Cash-out: 800m Run OPEN Buy-In: 800m Run 5 Rounds: 12 Chest to Bar Pull-ups 9 Squat Snatch (95/65)
GPP 3 Rounds: 500 Meter Row 12 Deadlifts (185/135) 15 Box Jumps (24/20) PERFORMANCE 3 Rounds: 500 Meter Row 12 Deadlifts (205/145) 15 Box Jumps (30/24) OPEN “Tine” 3 Rounds: 500 Meter Row 12 Deadlifts (245/165) 15 Box Jumps (30/24)
GPP “Team Nate” AMRAP 20 4 Strict Pull-ups 8 Push-ups 12 Kettlebell Swings (53/35) Athletes will complete a full round before switching. PERFORMANCE “Team Nate” AMRAP 20 4 Strict Pull-ups 8 Push-ups 12 Kettlebell Swings (70/53) Athletes will complete a full round before switching. OPEN “Team Nate” AMRAP 20: 2 Ring Muscle-ups 4 Handstand Push-ups
GPP Push Press 5-4-3-2-1 followed by… Every 3:00 x 4 Rounds 15/12 Calorie Row 10 Barbell Facing Burpees Max Push Press (75/55) No rest between rounds PERFORMANCE Push Press 5-4-3-2-1 followed by… Every 3:00 x 4 Rounds 15/12 Calorie Row 10 Barbell Facing Burpees Max Push Press (95/65) No rest between rounds OPEN Push
GPP 5 Rounds: 200 Meter Run 60 DT/DU 9 Hang Squat Cleans (95/65) PERFORMANCE 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang Squat Cleans (115/80) OPEN 5 Rounds: 200 Meter Run 30 Double Unders 9 Hang Squat Cleans (115/80)
GPP AMRAP 18: 18 Row 15 Wall Balls (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar PERFORMANCE AMRAP 18: 18 Row 15 Wall Balls (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar OPEN AMRAP 18: 18 Row 15 Wall Balls (20/14) 12 Dumbbell Snatches (50/35) 9 Toes to Bar
GPP 9 Rounds: 30 Pushups 10 Deadlifts (215/135) PERFORMANCE 9 Rounds: 30 Pushups 10 Deadlifts (215/135) OPEN 9 Rounds: 30 Pushups 10 Deadlifts (215/135)
GPP 600 Meter Run 50 Overhead Squats (45/35) 600 Meter Run 50 Thrusters (45/35) 600 Meter Run 50 Front Squats (45/35) PERFORMANCE 600 Meter Run 50 Overhead Squats (45/35) 600 Meter Run 50 Thrusters (45/35) 600 Meter Run 50 Front Squats (45/35) OPEN 600 Meter Run 50 Overhead Squats (45/35) 600 Meter Run 50 Thrusters