Friday 6.8.18

GPP “Jackie” 1,000m Row 50 Thrusters (45/35) 30 Pull-ups   PERFORMANCE “Jackie” 1,000m Row 50 Thrusters (45/35) 30 Pull-ups     OPEN “Jackie” 1,000m Row 50 Thrusters (45/35) 30 Pull-ups     Goal: 6:00 to 10:00 In this workout you will want to hold a 1:35 to 2:00 500m split. Unlike rowing for calories, this […]

Thursday 6.7.18

                    GPP “Annie’s on the Run” 100 DU or DT 50 Sit-ups 200m Run 80 DU or DT 40 Sit-ups 200m Run 60 DU or DT 30 Sit-ups 200m Run 40 DU or DT 20 Sit-ups 200m Run 20 DU or DT 10 Sit-ups 200m Run […]

Wednesday 6.6.18

GPP Building to a Heavy: 3-Position Power Snatch* *High Hang, Hang, Floor Cashout: EMOMx 12: Min 1: 40s Max Strict Pull-ups Min 2: 40s Max Hollow Rocks Min 3: 40s Max Strict HSPU or Strict Press   PERFORMANCE Building to a Heavy: 3-Position Power Snatch* *High Hang, Hang, Floor Cashout: EMOMx 12: Min 1: 40s […]

Tuesday 6.5.18

GPP AMRAP 4: 27 Hang Power Cleans (115/80) 27 Wallballs (20/14#) 27 Calorie Row Rest 4:00 AMRAP 4: 21 Hang Power Cleans (115/80) 21 Wallballs (20/14#) 21 Calorie Row Rest 4:00 AMRAP 4: 15 Hang Power Cleans (115/80) 15 Wallballs 15 Calorie Row PERFORMANCE AMRAP 4: 27 Hang Power Cleans (115/80) 27 Wallballs (20/14#) 27 […]

Wednesday 5.30.17

3 RFT: 600m Run 16 Deadlifts (225/155) 60 Double-unders Out of the 10 recognized general physical skills, accuracy is probably the one least talked about. Although it is involved in just about every movement you can think of, it is sometimes overshadowed by other skills like strength and speed. Accuracy is essentially putting your body […]

Tuesday 5.29.18

“Grace” For Time: 30 Clean & Jerks (135/95#) No aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly. Grace accomplishes just that, testing how quickly you can get 30 reps from ground to shoulder and shoulder to overhead. 

5.27.18

GPP – PERFORMANCE – OPEN 21-18-15-12-9-6-3 Calorie Bike Strict Press (75/55) Great combination of monostructural cardio and strict upper body pressing today. These movements are at total opposite ends of the spectrum, which allows us to push the intensity on both without one affecting the other too much. 

Saturday 5.26.18

GPP – PERFORMANCE – OPEN “ADDERALL” 0-10 – 1M RUN, MAX CLEAN & JERK (135/95) 10-13 – REST 13-20 – 800M RUN, MAX POWER SNATCH(115/80) 20-23 – REST 23-27 – 400M RUN, MAX THRUSTERS(95/65) iI Adderall, a Ben Bergeron benchmark workout, there are three different time windows. 10 minutes for the first piece, 7 minutes […]

Friday 5.25.18

GPP 4 Rounds: 21/15 Calorie Row 18 Wallballs (20/14) 15 Kettlebell Swings (53/35) 12 Burpees PERFORMANCE 4 Rounds: 21/15 Calorie Row 18 Wallballs (20/14) 15 Kettlebell Swings (53/35) 12 Burpees OPEN 4 Rounds: 21/15 Calorie Bike 18 Wallballs (20/14) 15 Kettlebell Swings (53/35) 12 Burpees Goal: Time Domain: 13:00 – 20:00. This is a version […]