Sunday 11.4.18

GPP  3 Rounds of: AMRAP 4: Row for Calories On the 0:00 – 12 Burpees On Minute 1 – 9 Burpees On Minute 2 – 6 Burpees On Minute 3 – 3 Burpees  PERFORMANCE   3 Rounds of: AMRAP 4: Row for Calories On the 0:00 – 12 Burpees On Minute 1 – 9 Burpees On […]

Saturday 11.3.18

GPP  5 Rounds: On the 4:00 400 Meter Run 1 Round of “DT” (115/80)   Score is your slowest round  “DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks    PERFORMANCE 5 Rounds: On the 4:00 400 Meter Run 1 Round of “DT” (155/105)   Score is your slowest round  “DT” – 12 Deadlifts, 9 […]

Friday 11.2.18

GPP  Teams of 3 AMRAP 25: 10 Sandbag Reverse Lunges (50/40) 10 Sandbag to Shoulder (50/40) 20 Lateral Sandbag Hops 200 Meter Row  PERFORMANCE Teams of 3 AMRAP 25: 10 Sandbag Reverse Lunges (80/60) 10 Sandbag to Shoulder (80/60) 20 Lateral Sandbag Hops 200 Meter Row  OPEN Teams of 3 AMRAP 25: 10 Sandbag Reverse […]

Thursday 11.1.18

GPP  3 Rounds: 7 Burpee Pull-ups 50 Air Squats 10 Hang Power Snatches (95/65)  PERFORMANCE 3 Rounds: 7 Burpee Chest to Bar Pull-ups 50 Air Squats 10 Hang Power Snatches (115/80)  OPEN 3 Rounds: 7 Ring Muscle-Ups 50 Air Squats 10 Hang Power Snatches (115/80) 

Wednesday 10.31.18

GPP    Deadlift 5 set of 3    Teams of 2 AMRAP 18: 7 Deadlifts (155/105) 100 Meter Run 7/5 Calorie Bike  Partners complete full round, then switch.    PERFORMANCE     Deadlift 5 sets of 3  Teams of 2 AMRAP 18: 7 Deadlifts (225/155) 100 Meter Run 7/5 Calorie Bike  Partners complete full round, then […]

Tuesday 10.30.18

GPP    AMRAP 15: 60 DU/DT 15 Power Cleans (95/65) 60 Single Unders 15 Toes to Bar  PERFORMANCE     AMRAP 15: 30 DU 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar  OPEN   AMRAP 15: 30 DU 15 Power Cleans (115/80) 30 Double Unders 15 Toes to Bar

Monday 10.29.18

GPP    Thruster Heavy Set of 5  AMRAP 7: 3 Thrusters (75/55), 3 Lateral Burpees 6 Thrusters (75/55), 6 Lateral Burpees 9 Thrusters (75/55), 9 Lateral Burpees  Add 3 Repetitions per round.    PERFORMANCE     Thruster Heavy Set of 5  AMRAP 7: 3 Thrusters (95/65), 3 Lateral Burpees 6 Thrusters (95/65), 6 Lateral Burpees 9 […]

Sunday 10.28.18

GPP  4 Rounds: 10 Close Grip Dumbbell Bench Press (50/35) 15 Dumbbell Bent Over Rows, each (50/35) 20 Strict Presses (empty barbell) 25 Banded Pull Aparts  PERFORMANCE   4 Rounds: 10 Close Grip Dumbbell Bench Press (50/35) 15 Dumbbell Bent Over Rows, each (50/35) 20 Strict Presses (empty barbell) 25 Banded Pull Aparts  OPEN 4 Rounds: 10 Close […]

Saturday 10.27.18

GPP  As a Team, for Time: 90 Calorie Row 75 Pull-Ups 60 Burpees    PERFORMANCE   As a Team, for Time: 90 Calorie Row 75 Pull-Ups 60 Burpees    OPEN As a Team, for Time: 90 Calorie Row 75 Pull-Ups 60 Burpees   

Friday 10.26.18

GPP  5 Rounds: 21 Air Squats 15/10 Calorie Bike 9 Alternating Dumbbell Snatches (50/35)   PERFORMANCE   5 Rounds: 21 Air Squats 15/10 Calorie Bike 9 Alternating Dumbbell Snatches (50/35)   OPEN 5 Rounds: 21 Air Squats 15/10 Calorie Bike 9 Alternating Dumbbell Snatches (35/25)