Tuesday 10.16.18

GPP    AMRAP 4: 27 Calorie Row 27 Burpees 27 Pull-ups rest 4 minutes  AMRAP 4: 21 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes  AMRAP 4: 15 Calorie Row 15 Burpees 15 Pull-ups  PERFORMANCE     AMRAP 4: 27 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes  AMRAP […]

Monday 10.15.18

GPP    Power Snatch  Build to Heavy Single  followed by…    AMRAP 6: 6 Power Snatches (95/65) 18 Bar Hop Overs     PERFORMANCE     Power Snatch  Build to Heavy Single  followed by…    “Isabel” For Time: 30 Power Snatches (135/95)    OPEN  Power Snatch  Build to Heavy Single  followed by…    “Isabel” For Time: 30 Power Snatches (135/95)  […]

Sunday 10.14.18

GPP  50 AbMat Sit-Ups, 200m Run, 100m Sled Push 40 AbMat Sit-Ups, 200m Run, 100m Sled Push 30 AbMat Sit-Ups, 200m Run, 100m Sled Push 20 AbMat Sit-Ups, 200m Run, 100m Sled Push 10 AbMat Sit-Ups, 200m Run, 100m Sled Push  PERFORMANCE   50 AbMat Sit-Ups, 200m Run, 100m Sled Push 40 AbMat Sit-Ups, 200m Run, 100m Sled Push 30 AbMat Sit-Ups, 200m Run, 100m Sled Push 20 AbMat Sit-Ups, 200m Run, 100m Sled […]

Saturday 10.13.18

GPP  Teams of 3: 100/70 Calorie Bike 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Chest to Bar Pull-Ups 100 Thrusters (95/65) 100 Box Jump Overs (24/20) 100/70 Calorie Bike  PERFORMANCE   Teams of 3: 100/70 Calorie Bike 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Chest to Bar Pull-Ups 100 Thrusters (95/65) 100 […]

Friday 10.12.18

GPP  Skill:  Wall Squat  followed by…  3 Rounds: 150 Single Unders 50 Air Squats 15 Power Cleans (95/65)    PERFORMANCE   Skill:  Wall Squat  followed by…  ”  3 Rounds: 75 Double-Unders 50 Air Squats 15 Power Cleans (135/95)    OPEN Skill:  Wall Squat  followed by…  3 Rounds: 75 Double-Unders 50 Air Squats 15 Power Cleans (135/95)   

Thursday 10.11.18

GPP  AMRAP 15:  200 Meter Run   2 Rope Climbs  PERFORMANCE   AMRAP 15:  200 Meter Run   2 Rope Climbs  OPEN AMRAP 15:  200 Meter Run   2 Rope Climbs 

Wednesday 10.10.18

  GPP  AMRAP 3 21 Overhead Squats (65/45) 21 Burpee Over the Erg Max Calorie Row Rest 3:00  AMRAP 3 18 Overhead Squats (75/55) 18 Burpee Over the Erg Max Calorie Row Rest 3:00  AMRAP 3 15 Overhead Squats (95/65) 15 Burpee Over the Erg Max Calorie Row Rest 3:00  AMRAP 3 12 Overhead Squats […]

Tuesday 10.9.18

GPP  Deadlift  Build to Heavy Set of 5  followed by…  Teams of 3: On the Minute x 12 (4 Rounds) 10 Deadlifts (225/155) 20 AbMat Sit-Ups Max Calorie Bike    Athletes start at different stations, rotating on the minute. Score is total Calories.  PERFORMANCE   Deadlift   Build to Heavy Set of 5  followed by…    Teams of 3:  On the […]

Monday 10.8.17

GPP  “Fight Gone Bad” 3 Rounds of 1:00 at Each Station: Wall Balls (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest  PERFORMANCE   “Fight Gone Bad” 3 Rounds of 1:00 at Each Station: Wall Balls (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row […]

Sunday 10.7.18

GPP  Romanian Deadlift:  4 sets of 8    4 Supersets, 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 Supersets, 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 Supersets, […]