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)