Friday GPP 5 Rounds: 20/15 Calorie Row 10 Thrusters (75/55) PERFORMANCE 5 Rounds: 20/15 Calorie Row 10 Thrusters (95/65) OPEN 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80) Goal: 7 to 10 Minutes Glycolytic burner today. Thrusters are light, so we want to ensure these are unbroken on all sets. If you need to go
Thursday GPP For Time: 15-12-9-6-3 Strict Ring Dips Strict Pull-ups 200 Meter Run* *Following each round PERFORMANCE For Time: 15-12-9-6-3 Strict Ring Dips Strict Pull-ups 200 Meter Run* *Following each round OPEN Rest or For Time: 15-12-9-6-3 Strict Ring Dips Strict Pull-ups 200 Meter Run* *Following each round Goal: 12-17 Minutes
Wednesday GPP EMOM 10: 0:00 – 5:00: 3 Pausing Snatch Grip Deadlifts 5:00 – 10:00: 3 Snatch High Pulls rest 5 minutes 10 Minutes: Build to Heavy Power Snatch then AMRAP 8 10 Toes to Bar 10 Burpees PERFORMANCE EMOM 10: 0:00 – 5:00: 3 Pausing Snatch Grip Deadlifts 5:00 – 10:00:
Tuesday GPP “Always Remembered” Teams of 2: Buy-In: 2001 Meter Row 4 rounds: 9 Rope Climbs 11 Bear Complexes (95/65) Cash-Out: 2977 Meter Row PERFORMANCE “Always Remembered” Teams of 2: Buy-In: 2001 Meter Row 4 rounds: 9 Rope Climbs 11 Bear Complexes (115/80) Cash-Out: 2977 Meter Row OPEN “Always Remembered” Teams of 2: Buy-In:
GPP 80 DU/DT 80 Air Squats 800 Meter Run 400 Meter Sandbag Run (60/40) 40 Kettlebell Swings (53/35) 40/30 Calorie Row PERFORMANCE 80 DU 80 Air Squats 800 Meter Run 400 Meter Sanbag Run (60/40) 40 Kettlebell Swings (70/53) 40/30 Calorie Bike OPEN 80 DU 80 Air Squats 800 Meter Run 400 Meter Sandbag Run
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:
GPP AMRAP 9: 9 Kettlebell Swings (53/35) 9 Burpees 9 Kettlebell Swings (53/35) 9 Box Jumps (24/20) PERFORMANCE AMRAP 9: 9 Kettlebell Swings (53/35) 9 Burpees 9 Kettlebell Swings (53/35) 9 Box Jumps (24/20) OPEN AMRAP 9: 9 Kettlebell Swings (53/35) 9 Burpees 9 Kettlebell Swings (53/35) 9 Box Jumps (24/20) Goal: 4-7 Rounds
GPP For Time: 15-12-9 Power Snatch (75/55) Overhead Squats (75/55) Pull-ups PERFORMANCE For Time: 15-12-9 Power Snatch (95/65) Overhead Squats (95/65) Chest to Bar Pull-ups OPEN For Time: 21-15-9 Squat Snatch (95/65) Chest to Bar Pull-ups Goal: 8:00 to 13:00
GPP Teams of 2: Row 2k 1 Mile Run (Run Together) Row 2k PERFORMANCE Teams of 2: Row 2k 1 Mile Run (Run Together) Row 2k OPEN Rest or Teams of 2: Row 2k 1 Mile Run (Run Together) Row 2k Goal: 19-31 Minutes
GPP AMRAP 5: 50 Wall Ball Buy-In 12 Deadlifts (135/95) 12 Lateral Barbell Burpees Rest 5:00 AMRAP 5: 35 Wall Ball Buy-In 9 Deadlifts (155/105) 9 Lateral Barbell Burpees Rest 5:00 AMRAP 5: 20 Wall Ball Buy-In 6 Deadlifts (185/135) 6 Lateral Barbell Burpees PERFORMANCE AMRAP 5: 50 Wall Ball Buy-In 12 Deadlifts (155/105)