Saturday 10.20.18

GPP  AMRAP 30: 500 Meter Row 400 Meter Run 3 Rounds of “Cindy”  1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats    PERFORMANCE AMRAP 30: 500 Meter Row 400 Meter Run 3 Rounds of “Cindy”  1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats    OPEN AMRAP 30: 500 Meter […]

Friday 10.19.18

GPP  4 Rounds: 21 Deadlifts (95/65) 15 Box Jump Overs (24/20) 9 Push Jerks (95/65)    PERFORMANCE 4 Rounds: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks (135/95)   OPEN 4 Rounds: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks (135/95)    

Thursday 10.18.18

GPP  AMRAP 20:  Teams of 2:  3 Wall Balls (20/14)  3 Kettlebell Swings (53/35)  3 Calorie Row    Next round is 6’s, then 9’s, etc…    Partners complete full rounds  PERFORMANCE AMRAP 20:  Teams of 2:  3 Wall Balls (20/14)  3 Kettlebell Swings (53/35)  3 Calorie Row    Next round is 6’s, then 9’s, etc…    Partners […]

Wednesday 10.17.18

GPP    Squat Clean Build to Heavy Single  followed by…    2 Rounds: 400 Meter Run 21/15 Calorie Bike 12 Squat Cleans (95/65)    PERFORMANCE     Squat Clean Build to Heavy Single  followed by…    2 Rounds: 400 Meter Run 21/15 Calorie Bike 12 Squat Cleans (115/80)    OPEN   Squat Clean Build to Heavy Single  followed by…  […]

Tuesday 10.16.18

GPP    AMRAP 4: 27 Calorie Row 27 Burpees 27 Pull-ups rest 4 minutes  AMRAP 4: 21 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes  AMRAP 4: 15 Calorie Row 15 Burpees 15 Pull-ups  PERFORMANCE     AMRAP 4: 27 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes  AMRAP […]

Monday 10.15.18

GPP    Power Snatch  Build to Heavy Single  followed by…    AMRAP 6: 6 Power Snatches (95/65) 18 Bar Hop Overs     PERFORMANCE     Power Snatch  Build to Heavy Single  followed by…    “Isabel” For Time: 30 Power Snatches (135/95)    OPEN  Power Snatch  Build to Heavy Single  followed by…    “Isabel” For Time: 30 Power Snatches (135/95)  […]

Sunday 10.14.18

GPP  50 AbMat Sit-Ups, 200m Run, 100m Sled Push 40 AbMat Sit-Ups, 200m Run, 100m Sled Push 30 AbMat Sit-Ups, 200m Run, 100m Sled Push 20 AbMat Sit-Ups, 200m Run, 100m Sled Push 10 AbMat Sit-Ups, 200m Run, 100m Sled Push  PERFORMANCE   50 AbMat Sit-Ups, 200m Run, 100m Sled Push 40 AbMat Sit-Ups, 200m Run, 100m Sled Push 30 AbMat Sit-Ups, 200m Run, 100m Sled Push 20 AbMat Sit-Ups, 200m Run, 100m Sled […]

Saturday 10.13.18

GPP  Teams of 3: 100/70 Calorie Bike 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Chest to Bar Pull-Ups 100 Thrusters (95/65) 100 Box Jump Overs (24/20) 100/70 Calorie Bike  PERFORMANCE   Teams of 3: 100/70 Calorie Bike 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Chest to Bar Pull-Ups 100 Thrusters (95/65) 100 […]

Friday 10.12.18

GPP  Skill:  Wall Squat  followed by…  3 Rounds: 150 Single Unders 50 Air Squats 15 Power Cleans (95/65)    PERFORMANCE   Skill:  Wall Squat  followed by…  ”  3 Rounds: 75 Double-Unders 50 Air Squats 15 Power Cleans (135/95)    OPEN Skill:  Wall Squat  followed by…  3 Rounds: 75 Double-Unders 50 Air Squats 15 Power Cleans (135/95)   

Thursday 10.11.18

GPP  AMRAP 15:  200 Meter Run   2 Rope Climbs  PERFORMANCE   AMRAP 15:  200 Meter Run   2 Rope Climbs  OPEN AMRAP 15:  200 Meter Run   2 Rope Climbs