Friday 12.7.18

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

Thursday 12.6.18

GPP  8 Rounds of :20 On / :10 Off: Kettlebell Swings (53/35) Row Sit-Ups Shuttle Sprints  PERFORMANCE   8 Rounds of :20 On / :10 Off: Kettlebell Swings (53/35) Row Sit-Ups Shuttle Sprints  OPEN 8 Rounds of :20 On / :10 Off: Kettlebell Swings (53/35) Row Sit-Ups Shuttle Sprints 

Wednesday 12.5.18

GPP  Hang Power Clean Heavy Set of 3  followed by…  3 Rounds: 20 Hang Power Cleans (75/55) 20 Front Squats (75/55) 20 Push Press (75/55)    PERFORMANCE   Hang Power Clean Heavy Set of 3  followed by…  3 Rounds: 20 Hang Power Cleans (95/65) 20 Front Squats (95/65) 20 Push Press (95/65)  .      OPEN Hang Power […]

Tuesday 12.4.18

GPP  Teams of 2 8 Rounds For Time: 400 Meter Row 200 Meter Sandbag Run (40/50)  Partners complete full rounds before switching. Four rounds each partner.      PERFORMANCE   Teams of 2 8 Rounds For Time: 400 Meter Row 200 Meter Sandbag Run (40/50)  Partners complete full rounds before switching. Four rounds each partner.      OPEN Teams of […]

Monday 12.3.18

GPP  AMRAP 20: 30 Dumbbell Snatches (35/25) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to Bar  PERFORMANCE   AMRAP 20: 30 Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 30/21 Calorie Bike 30 Toes to Bar  OPEN AMRAP 20: 30 Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 30/21 Calorie Bike 30 Toes to Bar 

Sunday 12.2.18

GPP  For Time: 10 Strict Pull-ups, 15/12 Calorie Bike 10 Strict Pull-ups, 15/12 Calorie Bike 10 Strict Pull-ups, 15/12 Calorie Bike 20 Push-ups, 15/12 Calorie Bike 20 Push-ups, 15/12 Calorie Bike 20 Push-ups, 15/12 Calorie Bike 30 Air Squats, 15/12 Calorie Bike 30 Air Squats, 15/12 Calorie Bike 30 Air Squats, 15/12 Calorie Bike.    […]

Saturday 12.1.18

GPP  0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (115/80) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (95/65) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters (75/55)      PERFORMANCE “Adderall” 0:00 – 10:00 – 1 Mile Run, Max Clean […]

Friday 11.30.18

GPP  Teams of 3 AMRAP 20: 7 Kettlebell Swings (53/35) 10/7 Calorie Bike 7 Burpees  Teammates complete full rounds, then switch.    PERFORMANCE Teams of 3 AMRAP 20: 7 Kettlebell Swings (53/35) 10/7 Calorie Bike 7 Burpees  Teammates complete full rounds, then switch.    OPEN Teams of 3 AMRAP 20: 7 Kettlebell Swings (70/53) 10/7 […]

Thursday 11.29.18

GPP  AMRAP 18: 3 KettlAMRAP 20: 7 Pull-ups 7 Dumbbell Push Press (35’s/25’s) 7 Dumbbell Front Squats (35’s/25’s)  PERFORMANCE AMRAP 20: 7 Chest to Bar Pull-ups 7 Dumbbell Push Press (50’s/35’s) 7 Dumbbell Hang Squat Cleans (50’s/35’s)   OPEN AMRAP 20: 2 Bar Muscle-ups 4 Strict Handstand Push-ups 8 Dumbbell Hang Squat Cleans (50’s/35’s)  

Wednesday 11.28.18

GPP    Teams of 2 For Time: Buy-In: 600 Meter Run 3 Rounds: 19 Calorie Row (each) 87 Erg Jump Overs 7 Rope Climbs Cash-Out: 600 Meter Run, 1 Random Act of Kindness   PERFORMANCE     Teams of 2 For Time: Buy-In: 600 Meter Run 3 Rounds: 19 Calorie Row (each) 87 Erg Jump Overs 7 […]