Monday 1.21.19

GPP  AMRAP 15: 120 Single Unders 30/21 Calorie Row 10 Power Snatches (75/55)  PERFORMANCE   AMRAP 15: 60 Double Unders 30/21 Calorie Row 10 Power Snatches (115/80)  OPEN  AMRAP 15: 60 Double Unders 30/21 Calorie Row 10 Power Snatches (115/80) 

Sunday 1.20.19

GPP Romanian Deadlift  4 Sets of 8  4 Giant Sets, 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 Giant Sets, 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 Giant Sets, Not for Time: 15 Abmat Sit-Ups 20 Hip Extensions 25 Flutter Kicks 30 Banded Good Mornings 

Saturday 1.19.19

GPP Teams of 3 AMRAP 25: 300/200 Calorie Bike 120 Pull-ups 60 Clean and Jerks (75/55) 50 Clean and Jerks (95/65) 40 Clean and Jerks (105/75) 30 Clean and Jerks (115/80) 20 Clean and Jerks (135/95)  PERFORMANCE  Teams of 3 AMRAP 25: 300/200 Calorie Bike 120 Pull-ups 60 Clean and Jerks (115/80) 50 Clean and Jerks (135/95) 40 Clean and Jerks (155/105) 30 Clean and Jerks (185/135) 20 Clean and Jerks (205/145)  OPEN Teams […]

Friday 1.18.19

GPP AMRAP 13: 70 Dumbbell Snatches (35/25) 60 Wallballs (14/10) 50/35 Calorie Row 40 Push-ups  PERFORMANCE  AMRAP 13: 70 Dumbbell Snatches (50/35) 60 Wallballs (20/14) 50/35 Calorie Row 40 Push-ups  OPEN AMRAP 13: 70 Dumbbell Snatches (50/35) 60 Wallballs (20/14) 50/35 Calorie Row 40 Handstand Push-ups)  

Thursday 1.17.19

GPP Sumo Deadlift Build to a Heavy 3-Rep  Teams of 3 AMRAP 20: 7 Kettlebell Swings (53/35) 150′ Shuttle Sprint 10/7 Calorie Bike 150′ Shuttle Sprint  15/12 Calorie Bike 4 Power Snatches (95/65)   PERFORMANCE  Sumo Deadlift Build to a Heavy 3-Rep  Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 150′ Shuttle Sprint 10/7 Calorie Bike 150′ Shuttle Sprint 15/12 Calorie Bike 4 Power Snatches (135/95)   OPEN Sumo Deadlift Build to a Heavy 3-Rep  Teams of 3 AMRAP 20: 7 […]

Wednesday 1.16.19

GPP AMRAP 5: Buy In: 200 Single Unders 12 Front Squats (65/45) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes  AMRAP 5: Buy In: 200 Single Unders 8 Front Squats (75/55) 4 Burpee Box Jump Overs (24/20) rest 5 Minutes  AMRAP 5: Buy In: 200 Single Unders 4 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20)  PERFORMANCE  AMRAP 5: Buy In: 100 Double Unders 12 Front Squats (95/65) 4 Burpee Box Jump Overs (24/20) rest 5 […]

Tuesday 1.15.19

GPP 4 Rounds: 30/24 Calorie Row 15 Toes to Bar 7 Power Clean and Jerks (105/75)  PERFORMANCE  4 Rounds: 30/24 Calorie Row 15 Toes to Bar 7 Power Clean and Jerks (155/105)    OPEN 4 Rounds: 30/24 Calorie Row 15 Toes to Bar 7 Power Clean and Jerks (155/105)    

Monday 1.14.19

GPP Back Squat 3 Sets of 5  3 Rounds: 50 Air Squats 35 Pushups 20/15 Calorie Row   PERFORMANCE  Back Squat 3 Sets of 5  3 Rounds: 50 Air Squats 35 Pushups 20/15 Calorie Row   OPEN Back Squat 3 Sets of 5  3 Rounds: 50 Air Squats 35 Pushups 20/15 Calorie Row  

Sunday 1.13.19

GPP 5 Rounds: 20 Sit-Ups 20 Jumping Lunges 100 ft. Farmers Carry (70/53)  PERFORMANCE  5 Rounds: 20 Sit-Ups 20 Jumping Lunges 100 ft. Farmers Carry (70/53)  OPEN 5 Rounds: 20 Sit-Ups 20 Jumping Lunges 100 ft. Farmers Carry (70/53) 

Saturday 1.12.19

GPP 5 Rounds, On the 4:00 12 Pull-ups 15 Alternating Dumbbell Snatches (35/25) 18/12 Calorie Bike  PERFORMANCE 5 Rounds, On the 4:00 12 Pull-ups 15 Alternating Dumbbell Snatches (50/35) 18/12 Calorie Bike  OPEN 5 Rounds, On the 4:00 12 Pull-ups 15 Alternating Dumbbell Snatches (50/35) 18/12 Calorie Bike