Tuesday 7.16.19

GPP 5 Supersets   8 UB DB Z-Press   8 UB Cleans     “Helen”   400m Run   21 KBS (53/35)   12 Pull-Ups/DB Rows         PERFORMANCE 5 Supersets   8 UB DB Z-Press   8 UB Cleans     “Helen”   400m Run   21 KBS (53/35)   12 Pull-Ups/DB

Monday 7.15.19

GPP Teams of 3 AMRAP 7: 50 Bench Press (95/65) 50 Bench Press (105/75) AMRAP Bench Press (115/80) rest 3 minutes 50 Hang Squat Cleans (75/55) 50 Hang Squat Cleans (95/65) AMRAP Hang Squat Cleans (105/75) rest 3 minutes 50 Deadlifts (135/95) 50 Deadlifts (155/105) AMRAP Deadlifts (185/135)   PERFORMANCE Teams of 3 AMRAP 7:

Saturday 7.13.18

GPP   Sandbag Squats & Sandbag Carries 8 min AMRAP: 5 squats + 15m carry. Sandbag Squats & Carries 10-8-6-4-2 with a max effort carry after each set of squats. Increase SB Weight from the AMRAP PERFORMANCE Sandbag Squats & Sandbag Carries 8 min AMRAP: 5 squats + 15m carry. Sandbag Squats & Carries 10-8-6-4-2

Friday 7.12.19

GPP Teams of 2, AMRAP 20: 50/35 Calorie Row 50 Kettlebell Swings (53/35) 50/35 Calorie Bike 200 Meter Sand Bag Run (50/40)   PERFORMANCE Teams of 2, AMRAP 20: 50/35 Calorie Bike 50 Kettlebell Swings (70/53) 50/35 Calorie Bike 200 Meter Sand Bag Run (80/50) OPEN Teams of 2, AMRAP 20: 50/35 Calorie Bike 50

Wednesday 7.10.19

GPP   Overhead Squat Build to a Heavy Set of 3 AMRAP 12: 2 Power Snatches (95/65) 4 Overhead Squats (95/65) 16/12 Calorie Row   PERFORMANCE   Overhead Squat Build to a Heavy Set of 3 AMRAP 12: 2 Power Snatches (135/95) 4 Overhead Squats (135/95) 16/12 Calorie Row   OPEN Overhead Squat Build to

Tuesday 7.9.19

GPP   5 Rounds: 1:00 Front Rack Dumbbell Reverse Lunges (35/20) 1:00 Single Unders 1:00 Calorie Row 1:00  Minute Rest PERFORMANCE   5 Rounds: 1:00 Front Rack Dumbbell Reverse Lunges (40/25) 1:00 Single Unders 1:00 Calorie Row 1:00  Minute Rest OPEN 5 Rounds: 1:00 Front Rack Dumbbell Reverse Lunges (50/35) 1:00 Single Unders 1:00 Calorie

Monday 7.8.19

GPP 30 DB Snatches (40/20) 30 DB Clean and Jerks (40/20) 30 DB Thrusters (40/20) PERFORMANCE 30 DB Snatches (50/35) 30 DB Clean and Jerks (50/35) 30 DB Thrusters (50/35) OPEN 30 DB Snatches (50/35) 30 DB Clean and Jers (50/35) 30 DB Thrusters (50/35).  

Saturday 7.6.18

GPP   Teams of 2:   5 Rounds: 500 Meter Row 12 Box Jump Overs (24/20) 24 Wallballs (20/14) PERFORMANCE Teams of 2:   5 Rounds: 500 Meter Row 12 Box Jump Overs (24/20) 24 Wallballs (20/14) OPEN 5 Rounds: 500 Meter Row 12 Box Jump Overs (24/20) 24 Wallballs (20/14)    

Friday 7.5.18

GPP Power Snatch Heavy Single   For Time 20 Power Snatches (75/55) 20 Burpees 20 Overhead Squats (75/55) 20 Burpees 20 Power Snatches (75/55)     PERFORMANCE Power Snatch  Heavy Single   For Time 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Power Snatches (95/65)