Thursday 7.4.19

4 Rounds (with a Partner) for Time 8 Man Makers (50/35 lb) / Plank Hold 20 Deadlifts (275/205 lb) / Wall Sit 24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks   Cash out: 500 Double-Unders / Row

Wednesday 7.3.19

GPP For Time: 50 DB Clean and Jerks (35/20) On the Minute – 5 Toes to Bar   PERFORMANCE For Time: 50 DB Clean and Jerks (50/35) On the Minute – 5 Toes to Bar   OPEN For Time: 50 DB Clean and Jerks (50/35) On the Minute – 5 Toes to Bar    

Tuesday 7.2.19

GPP 21-15-9: DB Front Squat (40/25) Kettlebell Swings (53/35) 400 Meter Run PERFORMANCE 21-15-9: DB Front Squat (50/35) Kettlebell Swings (70/53) 400 Meter Run OPEN 21-15-9: DB Front Squat (50/35) Kettlebell Swings (70/53) 400 Meter Run

Monday 7.1.19

GPP Deadlift Build to a Heavy Single   AMRAP 12: 6 Dumbbell Strict Press (35/25) 9 Deadlifts (155/105) 60 Single Unders   PERFORMANCE Deadlift Build to a Heavy Single   AMRAP 12: 6 Dumbbell Strict Press (50/35) 9 Deadlifts (225/155) 30 Double Unders   OPEN Deadlift Build to a Heavy Single   AMRAP 12: 6

Friday 6.28.19

GPP   “Fight Gone Bad” 3 Rounds of 1 Minute at Each Station: Wall Balls (14/10) Sumo Deadlift High Pulls (65/45) Box Jumps (20″) Push Press (65/45) Calorie Row Rest PERFORMANCE   “Fight Gone Bad” 3 Rounds of 1 Minute at Each Station: Wall Balls (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push

Thursday 6.27.19

GPP 5 Rounds 100′ Sled Push (heavy) 25 Sit Ups or AB-Wheel Rollouts 5 Manmaker DB or SB (heavy)   1-2 Rounds of Cadence Breath between rounds PERFORMANCE 5 Rounds 100′ Sled Push (heavy) 25 Sit Ups or AB-Wheel Rollouts 5 Manmaker DB or SB (heavy)   1-2 Rounds of Cadence Breath between rounds OPEN

Wednesday 6.26.19

GPP “Heartbreak Kid” 3 Rounds: 10 Front Squats (135/95) 20 Pull-Ups 100 Single Unders PERFORMANCE “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Pull-Ups 50 Double Unders OPEN “Heartbreak Kid” 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders

Tuesday 6.25.19

GPP 4 x 4:00 AMRAP/4:00 Rest 12 DB Deadlifts (40/25) 9 DB Push Jerks (40/25) 6 DB Hang Power Cleans (40/25) Max Cal Row in Time Remaining AMRAP 1: 3 Rounds DB work then Row AMRAP 2: 2 Rounds DB work then Row AMRAP 3: 2 Rounds DB work then Row AMRAP 4: 2 Rounds

Monday 6.24.19

GPP   Back Squat Build to a Heavy Set of 3 4 Rounds: 400 Meter Run 50 Air Squats   PERFORMANCE   Back Squat Build to a Heavy Set of 3 4 Rounds: 400 Meter Run 50 Air Squats   OPEN Back Squat Build to a Heavy Set of 3 4 Rounds: 400 Meter Run

Sunday 6.23.19

GPP   AMRAP 10: Row for Max Meters On the 1:00 – 1 AbMat Sit-Up On the 2:00 – 2 AbMat Sit-Ups On the 3:00 – 3 AbMat Sit-Ups On the 4:00 – 4 AbMat Sit-Ups On the 5:00 – 5 AbMat Sit-Ups On the 6:00 – 6 AbMat Sit-Ups On the 7:00 – 7