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  

Friday 1-11-19

GPP 21 – 15 – 9 Calorie Bike  Thrusters (75/55) 15 – 12 – 9 Calorie Row  Hang Squat Cleans (75/55) 12 – 9 – 6 Burpees  Overhead Squats (75/55)    PERFORMANCE 21 – 15 – 9 Calorie Bike  Thrusters (95/65) 15 – 12 – 9 Calorie Row  Hang Squat Cleans (95/65) 12 – 9 – 6 Burpees Over the Bar Overhead Squats (95/65)   OPEN 21 – 15 – 9 Calorie Bike  Thrusters (95/65) 15 – 12 – […]

Thursday 1-10-19

GPP Teams of 2: AMRAP 25: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs ….. Kettlebell: (53/35) Box Jump Overs (24/20) Wallballs (20/14)   PERFORMANCE Teams of 2: AMRAP 25: 3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs 6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs 9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs ….. Kettlebell: (53/35) Box […]

Wednesday 1.9.18

GPP   5 Rounds of: AMRAP 4: 30/20 Calorie Row 30/20 Calorie Bike AMRAP 10 Meter Shuttles  rest 4 minutes PERFORMANCE   5 Rounds of: AMRAP 4: 30/20 Calorie Row 30/20 Calorie Bike AMRAP 10 Meter Shuttles  rest 4 minutes OPEN 5 Rounds of: AMRAP 4: 30/20 Calorie Row 30/20 Calorie Bike AMRAP 10 Meter […]

Tuesday 1.8.19

GPP Hang Power Snatch Heavy Single AMRAP 9: 10 Hang Power Snatches (75/55) 60 Single Unders   PERFORMANCE Hang Squat Snatch Heavy Single AMRAP 9: 10 Hang Squat Snatches (75/55) 30 Double Unders   OPEN Hang Squat Snatch Heavy Single AMRAP 9: 10 Hang Squat Snatches (75/55) 30 Double Unders  

Monday 1.7.19

GPP   6 Rounds: 21 AbMat Sit-Ups 15 Calorie Row 9 Dumbbell Strict Press (35/25) PERFORMANCE   6 Rounds: 21 AbMat Sit-Ups 15 Calorie Row 9 Dumbbell Strict Press (50/35) OPEN 6 Rounds: 21 AbMat Sit-Ups 15 Calorie Row 9 Strict Handstand Push-ups

Sunday 1.6.19

GPP 21 – 15 – 9 Reps for time: Power clean (115lbs/75lbs) Push jerk (115lbs/75lbs) Burpee over the bar PERFORMANCE 21 – 15 – 9 Reps for time: Power clean (115lbs/75lbs) Push jerk (115lbs/75lbs) Burpee over the bar OPEN 21 – 15 – 9 Reps for time: Power clean (115lbs/75lbs) Push jerk (115lbs/75lbs) Burpee over […]

Saturday 1.5.19

GPP Teams of 3: AMRAP 20: 50 Strict Pull-Ups 75 Bench Press (95/65) 100/70 Calorie Bike PERFORMANCE Teams of 3: AMRAP 20: 50 Strict Pull-Ups 75 Bench Press (135/95) 100/70 Calorie Bike OPEN Teams of 3: AMRAP 20: 50 Strict Pull-Ups 75 Bench Press (135/95) 100/70 Calorie Bike  

Friday 1.4.19

GPP For Time:  200 Single Unders  50 Abmat Sit-ups  25 Med-ball Squat Cleans (20/14) 160 Single Unders  40 Abmat Sit-ups  20 Med-ball Squat Cleans (20/14) 120 Single Unders  30 Abmat Sit-ups  15 Med-ball Squat Cleans (20/14) 80 Single Unders  20 Abmat Sit-ups  10 Med-ball Squat Cleans (20/14) 40 Single Unders  10 Abmat Sit-ups  5 Med-ball […]

Thursday 1.3.19

GPP 3-Position Power Snatch Build to a Heavy Complex AMRAP 3: 15/12 Calorie Bike 12 Power Snatches (65/45) Rest 3:00 AMRAP 3: 15/12 Calorie Bike  8 Power Snatches (75/55) Rest 3:00 AMRAP 3: 15/12 Calorie Bike 4 Power Snatches (95/65)   PERFORMANCE 3-Position Power Snatch Build to a Heavy Complex AMRAP 3: 15/12 Calorie Bike […]