Wednesday 10.10.18

  GPP  AMRAP 3 21 Overhead Squats (65/45) 21 Burpee Over the Erg Max Calorie Row Rest 3:00  AMRAP 3 18 Overhead Squats (75/55) 18 Burpee Over the Erg Max Calorie Row Rest 3:00  AMRAP 3 15 Overhead Squats (95/65) 15 Burpee Over the Erg Max Calorie Row Rest 3:00  AMRAP 3 12 Overhead Squats […]

Tuesday 10.9.18

GPP  Deadlift  Build to Heavy Set of 5  followed by…  Teams of 3: On the Minute x 12 (4 Rounds) 10 Deadlifts (225/155) 20 AbMat Sit-Ups Max Calorie Bike    Athletes start at different stations, rotating on the minute. Score is total Calories.  PERFORMANCE   Deadlift   Build to Heavy Set of 5  followed by…    Teams of 3:  On the […]

Monday 10.8.17

GPP  “Fight Gone Bad” 3 Rounds of 1:00 at Each Station: Wall Balls (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest  PERFORMANCE   “Fight Gone Bad” 3 Rounds of 1:00 at Each Station: Wall Balls (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row […]

Sunday 10.7.18

GPP  Romanian Deadlift:  4 sets of 8    4 Supersets, not for time:  15 Abmat Sit-Ups  20 Hip Extensions  25 Flutter Kicks  30 Banded Good Mornings  PERFORMANCE   Romanian Deadlift:  4 sets of 8    4 Supersets, not for time:  15 Abmat Sit-Ups  20 Hip Extensions  25 Flutter Kicks  30 Banded Good Mornings  OPEN Romanian Deadlift:  4 sets of 8    4 Supersets, […]

Saturday 10.6.18

GPP  800 Meter Run 6 Rounds “The Chief” 400 Meter Run 4 Rounds “The Chief” 200 Meter Run 2 Rounds “The Chief”  PERFORMANCE 800 Meter Run 6 Rounds “The Chief” 400 Meter Run 4 Rounds “The Chief” 200 Meter Run 2 Rounds “The Chief”  Barbell: (135/95)    OPEN 800 Meter Run 6 Rounds “The Chief” […]

Friday 10.5.18

GPP  Teams of 2 AMRAP 20: 15/12 Calorie Bike 12/9 Calorie Row 9 Pull-ups  Partners complete full rounds before switching.     PERFORMANCE Teams of 2 AMRAP 20: 15/12 Calorie Bike 12/9 Calorie Row 9 Pull-ups  Partners complete full rounds before switching.     OPEN Teams of 2 AMRAP 20: 15/12 Calorie Bike 12/9 Calorie Row 9 […]

Thursday 10.4.18

GPP  Back Squat:  3 Sets of 5    followed by…    For Time:   30 Thrusters (65/45)  400 Meter Run  30 Thrusters (65/45)      PERFORMANCE Back Squat:  3 Sets of 5    followed by…    For Time:   30 Thrusters (65/45)  400 Meter Run  30 Thrusters (65/45)      OPEN Back Squat:  3 Sets of 5    followed by…  […]

Wednesday 10.3.18

GPP AMRAP 15: 15 Toes to Bar 12 Dumbbell Reverse Lunges (35/25) 9 Dumbbell Clean and Jerks (35/25) PERFORMANCE   AMRAP 15: 15 Toes to Bar 12 Dumbbell Reverse Lunges (50/35) 9 Dumbbell Clean and Jerks (50/35) OPEN AMRAP 15: 15 Toes to Bar 12 Dumbbell Reverse Lunges (50/35) 9 Dumbbell Clean and Jerks (50/35)

Tuesday 10.2.18

GPP 80/60 Calorie Row 100 DT/DU 800 Meter Run 100 DT/DU 80/60 Calorie Row PERFORMANCE   80/60 Calorie Bike 100 DU 800 Meter Run (50/35) 100 DU 80/60 Calorie Bike OPEN 80/60 Calorie Bike 100 DU 800 Meter Run (50/35) 100 DU 80/60 Calorie Bike