Friday 2.1.19
GPP 2k Row 300 Single Unders 10 Rounds of “Cindy” PERFORMANCE 2k Row 150 Double Unders 10 Rounds of “Cindy” OPEN 2k Row 150 Double Unders 10 Rounds of “Cindy”
Thursday 1.31.19
GPP Athletes Choose 1 From Each Section: Weightlifting 1RM Deadlift 1RM Bench Press 1RM Back Squat Gymnastics Max Strict Pull-ups Max Weighted Pull-up Max Muscle-ups Max Strict Handstand Push-ups Conditioning 1 Minute Max Calorie Bike 500 Meter Row For Time 150′ Shuttle Sprint 10/7 Calorie Bike 150′ Shuttle Sprint 15/12 Calorie Bike 4 Power Snatches
Wednesday 1.30.19
GPP 5 Rounds: 20/15 Calorie Row 10 Thrusters (75/55) PERFORMANCE 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80) OPEN 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80)
Tuesday 1.29.19
GPP AMRAP 3: 24 Box Jump Overs (24/20) 24/16 Calorie Bike Max Power Cleans (75/55) rest 3 minutes AMRAP 3: 21 Box Jump Overs (24/20) 21/14 Calorie Bike Max Power Cleans (95/65) rest 3 minutes AMRAP 3: 18 Box Jump Overs (24/20) 18/12 Calorie Bike Max Power Cleans (105/75) rest 3 minutes AMRAP 3: 15
Monday 1.28.19
GPP Overhead Squat Heavy Single 9-15-21: Pull-ups Burpees Overhead Squats (65/45) PERFORMANCE Overhead Squat Heavy Single 9-15-21: Chest to Bar Pull-ups Burpees Overhead Squats (95/65) OPEN Overhead Squat Heavy Single 9-15-21: Chest to Bar Pull-ups Burpees Overhead Squats (95/65)
Sunday 1.27.19
GPP 4 Rounds: 30/21 Calorie Bike 30 AbMat Sit-Ups 30 Kettlebell Swings (35/26) PERFORMANCE 4 Rounds: 30/21 Calorie Bike 30 AbMat Sit-Ups 30 Kettlebell Swings (53/35) OPEN 4 Rounds: 30/21 Calorie Bike 30 AbMat Sit-Ups 30 Kettlebell Swings (53/35)
Saturday 1.26.19
GPP 5 Rounds: 1:00 Row for Calories 1:00 Thrusters (75/55) 1:00 10 Meter Shuttle Runs 1:00 Rest PERFORMANCE 5 Rounds: 1:00 Row for Calories 1:00 Thrusters (95/65) 1:00 10m Shuttle Runs 1:00 Rest OPEN 5 Rounds: 1:00 Row for Calories 1:00 Thrusters (95/65) 1:00 10m Shuttle Runs 1:00 Rest
Thursday 1.24.19
GPP Dumbbell Walking Lunge Build to a Heavy 50′ Walking Lunge For Time 60/40 Calorie Bike 100′ Dumbbell Walking Lunge (35’s/25’s) 35/25 Calorie Bike 100′ Dumbbell Walking Lunge (35’s/25’s) 20/15 Calorie Bike PERFORMANCE Dumbbell Walking Lunge Build to a Heavy 50′ Walking Lunge For Time 60/40 Calorie Bike 100′ Dumbbell Walking Lunge
Friday 1.25.19
GPP “Open Test” AMRAP 20: 50 Wallballs (14/10) 100 Single Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Pull-ups 30 Burpees 20 Cleans (95/65) 20 Jerks (95/65) 10 Snatches (95/65) 10 Burpee Pull-ups PERFORMANCE “Open Test” AMRAP 20: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30
Wednesday 1.23.19
GPP 3-Position Power Clean Build to a Heavy Complex 3 Rounds: 15 Hang Power Cleans (75/55) 15 Burpees PERFORMANCE 3-Position Power Clean Build to a Heavy Complex 3 Rounds: 15 Hang Power Cleans (115/80) 15 Lateral Barbell Burpees OPEN 3-Position Power Clean Build to a Heavy Complex 3 Rounds: 15 Hang Power Cleans (115/80) 15 Lateral Barbell Burpees