Tuesday 1.1.19

GPP AMRAP 15: 5 Hand-Release Pushups 10 Reverse Lunges (each leg) 15 Sit-Ups   PERFORMANCE AMRAP 15: 5 Hand-Release Pushups 10 Reverse Lunges (each leg) 15 Sit-Ups   OPEN AMRAP 15: 5 Hand-Release Pushups 10 Reverse Lunges (each leg) 15 Sit-Ups  

Monday 12.31.18

GPP AMRAP 10: Row for Meters On the 1:00… 1 Box Jump Over (24/20) On the 2:00… 2 Box Jump Overs (24/20) On the 3:00… 3 Box Jump Overs (24/20) On the 4:00… 4 Box Jump Overs (24/20) On the 5:00… 5 Box Jump Overs (24/20) On the 6:00… 6 Box Jump Overs (24/20) On […]

Sunday 12.30.18

GPP 50 Devil Press for Time (40/20)   PERFORMANCE 50 Devil Press for Time (50/35)   OPEN 50 Devil Press for Time (50/35)  

Saturday 12.29.18

GPP Teams of 3: On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” Station 2 – 10 Hang Power Snatches (75/55) Station 3 – Max Calorie Bike Station 4 – Rest   PERFORMANCE Teams of 3: On the Minute x 24 (6 Rounds) Station 1 – 1 Round of “Cindy” […]

Friday 12.28.18

GPP Deadlift Heavy Set of 3 AMRAP 15: 120 Single Unders  30 Wallballs (20/14) 15 Deadlifts (165/115)   PERFORMANCE Deadlift Heavy Set of 3 AMRAP 15: 60 Double Unders  30 Wallballs (20/14) 15 Deadlifts (245/165)   OPEN Deadlift Heavy Set of 3 AMRAP 15: 60 Double Unders  30 Wallballs (20/14) 15 Deadlifts (245/165)    

Thursday 12.27.18

GPP 30-25-20-15-10 Calorie Row Russian Kettlebell Swings (53/35) 10 Meter Shuttle Sprints) PERFORMANCE 30-25-20-15-10 Calorie Bike Russian Kettlebell Swings (70/53) 10 Meter Shuttle Sprints OPEN 30-25-20-15-10 Calorie Bike Russian Kettlebell Swings (70/53) 10 Meter Shuttle Sprints  

Wednesday 12.26.18

GPP    3-Position Squat Clean Build to a Heavy Complex  3 Rounds: 15 Pull-Ups 12 Lateral Barbell Burpees 9 Squat Cleans (95/65)    PERFORMANCE     3-Position Squat Clean Build to a Heavy Complex  3 Rounds: 15 Pull-Ups 12 Lateral Barbell Burpees 9 Squat Cleans (135/95)    OPEN   3-Position Squat Clean Build to a Heavy Complex  […]

Tuesday 12.25.18

GPP  4 Rounds: 15 Burpees 20 Sit-ups 25 Air Squats    PERFORMANCE   4 Rounds: 15 Burpees 20 Sit-ups 25 Air Squats    OPEN 4 Rounds: 15 Burpees 20 Sit-ups 25 Air Squats   

Monday 12.24.18

GPP    3 Rounds: 30 Wallballs (20/14) 30 Sumo Deadlift High Pulls (75/55) 30 Box Jumps (24/20) 30 Push Presses (75/55) 30/21 Calorie Row  PERFORMANCE     3 Rounds: 30 Wallballs (20/14) 30 Sumo Deadlift High Pulls (75/55) 30 Box Jumps (24/20) 30 Push Presses (75/55) 30/21 Calorie Row  OPEN   3 Rounds: 30 Wallballs (20/14) […]