Tuesday 12.11.18

GPP    Overhead Squat Heavy 3  followed by…  “Over and Out” For Time: 20 Power Snatches (75/55) 20 Burpees 20 Overhead Squats (75/55) 20 Burpees 20 Power Snatches (75/55)    PERFORMANCE     Overhead Squat Heavy 3  followed by…  “Over and Out” For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral […]

Monday 12.10.18

GPP    For Time: 1500m Row 200 Single Unders 50 Calorie Bike 200 Single Unders 1500m Row  PERFORMANCE     For Time: 1500m Row 100 Double Unders 50 Calorie Bike 100 Double Unders 1500m Row  OPEN   For Time: 1500m Row 100 Double Unders 50 Calorie Bike 100 Double Unders 1500m Row 

Sunday 12.9.18

GPP  Deadlift Heavy set of 5  followed by…  3 Rounds, Not for Time: 10 Strict Toes to Bar 20 Romanian Deadlifts (45/35) 30 Abmat Sit-Ups 40 Banded Good Mornings    PERFORMANCE   Deadlift Heavy set of 5  followed by…  3 Rounds, Not for Time: 10 Strict Toes to Bar 20 Romanian Deadlifts (45/35) 30 Abmat Sit-Ups 40 Banded Good Mornings    OPEN […]

Saturday 12.8.18

GPP  Teams of 3 AMRAP 25: 70/50 Calorie Row, 70 Burpees, 70 Power Snatches (55/35) 60/40 Calorie Row, 60 Burpees, 60 Power Snatches (75/55) 50/35 Calorie Row, 50 Burpees, 50 Power Snatches (95/65) 40/30 Calorie Row, 40 Burpees, 40 Power Snatches (115/80) 30/20 Calorie Row, 30 Burpees, Max Power Snatches (135/95)  PERFORMANCE   Teams of 3 […]

Friday 12.7.18

GPP  “Heartbreak Kid” 3 Rounds: 10 Front Squats (135/95) 20 Pull-Ups 100 DT’s   PERFORMANCE   “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders   OPEN “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders   

Thursday 12.6.18

GPP  8 Rounds of :20 On / :10 Off: Kettlebell Swings (53/35) Row Sit-Ups Shuttle Sprints  PERFORMANCE   8 Rounds of :20 On / :10 Off: Kettlebell Swings (53/35) Row Sit-Ups Shuttle Sprints  OPEN 8 Rounds of :20 On / :10 Off: Kettlebell Swings (53/35) Row Sit-Ups Shuttle Sprints 

Wednesday 12.5.18

GPP  Hang Power Clean Heavy Set of 3  followed by…  3 Rounds: 20 Hang Power Cleans (75/55) 20 Front Squats (75/55) 20 Push Press (75/55)    PERFORMANCE   Hang Power Clean Heavy Set of 3  followed by…  3 Rounds: 20 Hang Power Cleans (95/65) 20 Front Squats (95/65) 20 Push Press (95/65)  .      OPEN Hang Power […]

Tuesday 12.4.18

GPP  Teams of 2 8 Rounds For Time: 400 Meter Row 200 Meter Sandbag Run (40/50)  Partners complete full rounds before switching. Four rounds each partner.      PERFORMANCE   Teams of 2 8 Rounds For Time: 400 Meter Row 200 Meter Sandbag Run (40/50)  Partners complete full rounds before switching. Four rounds each partner.      OPEN Teams of […]

Monday 12.3.18

GPP  AMRAP 20: 30 Dumbbell Snatches (35/25) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to Bar  PERFORMANCE   AMRAP 20: 30 Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 30/21 Calorie Bike 30 Toes to Bar  OPEN AMRAP 20: 30 Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 30/21 Calorie Bike 30 Toes to Bar 

Sunday 12.2.18

GPP  For Time: 10 Strict Pull-ups, 15/12 Calorie Bike 10 Strict Pull-ups, 15/12 Calorie Bike 10 Strict Pull-ups, 15/12 Calorie Bike 20 Push-ups, 15/12 Calorie Bike 20 Push-ups, 15/12 Calorie Bike 20 Push-ups, 15/12 Calorie Bike 30 Air Squats, 15/12 Calorie Bike 30 Air Squats, 15/12 Calorie Bike 30 Air Squats, 15/12 Calorie Bike.    […]