Saturday 12.1.18

GPP  0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (115/80) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (95/65) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters (75/55)      PERFORMANCE “Adderall” 0:00 – 10:00 – 1 Mile Run, Max Clean […]

Friday 11.30.18

GPP  Teams of 3 AMRAP 20: 7 Kettlebell Swings (53/35) 10/7 Calorie Bike 7 Burpees  Teammates complete full rounds, then switch.    PERFORMANCE Teams of 3 AMRAP 20: 7 Kettlebell Swings (53/35) 10/7 Calorie Bike 7 Burpees  Teammates complete full rounds, then switch.    OPEN Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 10/7 […]

Thursday 11.29.18

GPP  AMRAP 18: 3 KettlAMRAP 20: 7 Pull-ups 7 Dumbbell Push Press (35’s/25’s) 7 Dumbbell Front Squats (35’s/25’s)  PERFORMANCE AMRAP 20: 7 Chest to Bar Pull-ups 7 Dumbbell Push Press (50’s/35’s) 7 Dumbbell Hang Squat Cleans (50’s/35’s)   OPEN AMRAP 20: 2 Bar Muscle-ups 4 Strict Handstand Push-ups 8 Dumbbell Hang Squat Cleans (50’s/35’s)  

Wednesday 11.28.18

GPP    Teams of 2 For Time: Buy-In: 600 Meter Run 3 Rounds: 19 Calorie Row (each) 87 Erg Jump Overs 7 Rope Climbs Cash-Out: 600 Meter Run, 1 Random Act of Kindness   PERFORMANCE     Teams of 2 For Time: Buy-In: 600 Meter Run 3 Rounds: 19 Calorie Row (each) 87 Erg Jump Overs 7 […]

Tuesday 11.27.18

GPP    5 Rounds: 10 Power Cleans (115/80) 10 Burpees  PERFORMANCE     5 Rounds: 10 Power Cleans (135/95) 10 Burpees  OPEN   5 Rounds: 10 Power Cleans (135/95) 10 Burpees 

Monday 11.26.18

GPP    Front Squat Heavy Set of 2  followed by…  30 Pull-ups 50 Thrusters (45/35) 1,000 Meter Row    PERFORMANCE     Front Squat Heavy Set of 2  followed by…  30 Pull-ups 50 Thrusters (45/35) 1,000 Meter Row    OPEN   Front Squat Heavy Set of 2  followed by…  30 Pull-ups 50 Thrusters (45/35) 1,000 Meter Row   

Sunday 11.25.18

GPP  AMRAP 15: 100 Meter Run, 2 Kettlebell Swings (53/35) 100 Meter Run, 4 Kettlebell Swings (53/35) 100 Meter Run, 6 Kettlebell Swings (53/35) 100 Meter Run, 8 Kettlebell Swings (53/35) 100 Meter Run, 10 Kettlebell Swings (53/35)  PERFORMANCE   AMRAP 15: 100 Meter Run, 2 Kettlebell Swings (53/35) 100 Meter Run, 4 Kettlebell Swings (53/35) […]

Saturday 11.24.18

GPP  5 Rounds: AMRAP 1:00 at each station: Wallballs (20/14) Dumbbell Snatch (35/25) Calorie Bike  Rest 1:00 between rounds    PERFORMANCE   5 Rounds: AMRAP 1:00 at each station: Wallballs (20/14) Dumbbell Snatch (50/35) Calorie Bike  Rest 1:00 between rounds    OPEN 5 Rounds: AMRAP 1:00 at each station: Wallballs (20/14) Dumbbell Snatch (50/35) Calorie Bike  Rest 1:00 between […]

Friday 11.23.18

GPP  5 Rounds: 15 Deadlifts (155/105) 25 AbMat Sit-Ups  PERFORMANCE   5 Rounds: 15 Deadlifts (155/105) 25 AbMat Sit-Ups  OPEN 5 Rounds: 15 Deadlifts (155/105) 25 AbMat Sit-Ups 

Thursday 11.22.18

GPP  “Murph” Run 1 Mile 100 Pull-Ups 200 Push-ups 300 Air Squats Run 1 Mile  PERFORMANCE   “Murph” Run 1 Mile 100 Pull-Ups 200 Push-ups 300 Air Squats Run 1 Mile  OPEN “Murph” Run 1 Mile 100 Pull-Ups 200 Push-ups 300 Air Squats Run 1 Mile