Thursday 11.1.18

GPP  3 Rounds: 7 Burpee Pull-ups 50 Air Squats 10 Hang Power Snatches (95/65)  PERFORMANCE 3 Rounds: 7 Burpee Chest to Bar Pull-ups 50 Air Squats 10 Hang Power Snatches (115/80)  OPEN 3 Rounds: 7 Ring Muscle-Ups 50 Air Squats 10 Hang Power Snatches (115/80) 

Wednesday 10.31.18

GPP    Deadlift 5 set of 3    Teams of 2 AMRAP 18: 7 Deadlifts (155/105) 100 Meter Run 7/5 Calorie Bike  Partners complete full round, then switch.    PERFORMANCE     Deadlift 5 sets of 3  Teams of 2 AMRAP 18: 7 Deadlifts (225/155) 100 Meter Run 7/5 Calorie Bike  Partners complete full round, then […]

Tuesday 10.30.18

GPP    AMRAP 15: 60 DU/DT 15 Power Cleans (95/65) 60 Single Unders 15 Toes to Bar  PERFORMANCE     AMRAP 15: 30 DU 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar  OPEN   AMRAP 15: 30 DU 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar

Monday 10.29.18

GPP    Thruster Heavy Set of 5  AMRAP 7: 3 Thrusters (75/55), 3 Lateral Burpees 6 Thrusters (75/55), 6 Lateral Burpees 9 Thrusters (75/55), 9 Lateral Burpees  Add 3 Repetitions per round.    PERFORMANCE     Thruster Heavy Set of 5  AMRAP 7: 3 Thrusters (95/65), 3 Lateral Burpees 6 Thrusters (95/65), 6 Lateral Burpees 9 […]

Sunday 10.28.18

GPP  4 Rounds: 10 Close Grip Dumbbell Bench Press (50/35) 15 Dumbbell Bent Over Rows, each (50/35) 20 Strict Presses (empty barbell) 25 Banded Pull Aparts  PERFORMANCE   4 Rounds: 10 Close Grip Dumbbell Bench Press (50/35) 15 Dumbbell Bent Over Rows, each (50/35) 20 Strict Presses (empty barbell) 25 Banded Pull Aparts  OPEN 4 Rounds: 10 Close […]

Saturday 10.27.18

GPP  As a Team, for Time: 90 Calorie Row 75 Pull-Ups 60 Burpees    PERFORMANCE   As a Team, for Time: 90 Calorie Row 75 Pull-Ups 60 Burpees    OPEN As a Team, for Time: 90 Calorie Row 75 Pull-Ups 60 Burpees   

Friday 10.26.18

GPP  5 Rounds: 21 Air Squats 15/10 Calorie Bike 9 Alternating Dumbbell Snatches (50/35)   PERFORMANCE   5 Rounds: 21 Air Squats 15/10 Calorie Bike 9 Alternating Dumbbell Snatches (50/35)   OPEN 5 Rounds: 21 Air Squats 15/10 Calorie Bike 9 Alternating Dumbbell Snatches (35/25)   

Thursday 10.25.18

GPP  200 DU/DT, 50 AbMat Sit-ups, 200m Run 160 DU/DT, 40 AbMat Sit-ups, 200m Run 120 DU/DT, 30 AbMat Sit-ups, 200m Run 80 DU/DT, 20 AbMat Sit-ups, 200m Run 40 DU/DT, 10 AbMat Sit-ups, 200m Run   PERFORMANCE   100 Double Unders, 50 AbMat Sit-ups, 200m Run 80 Double Unders, 40 AbMat Sit-ups, 200m Run 60 Double Unders, 30 AbMat Sit-ups, 200m Run 40 Double Unders, 20 AbMat Sit-ups, 200m Run 20 Double Unders, 10 AbMat Sit-ups, 200m Run  OPEN 100 Double Unders, 50 AbMat Sit-ups, […]

Wednesday 10.24.18

GPP  Teams of 3 AMRAP 7: 50 Back Squats (115/80) 50 Back Squats (135/95) AMRAP Back Squats (155/105)  rest 3 minutes  AMRAP 7: 50 Bench Press (95/65) 50 Bench Press (115/80) AMRAP Bench Press (135/95)  rest 3 minutes  AMRAP 7: 50 Deadlifts (135/95) 50 Deadlifts (155/105) AMRAP Deadlifts (185/135)    PERFORMANCE   Teams of 3 AMRAP […]

Tuesday 10.23.18

GPP  Deadlift 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly”  1 Round of Kelly: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) 1 Round of Helen:  400m Run 21 Kettlebell Swings (53/35)  12 Pull-ups    PERFORMANCE   1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly”  1 […]