Thursday 8.1.19
GPP – PERFORMANCE – OPEN Reverse Sled Push 25:00 For Distance and Load
Wednesday 7.31.19
GPP 3 Rounds Bergeron Beep Test (65/45) 50/35 Cal Row 3 Rounds Bergeron Beep Test (65/45) 50/35 Cal Row 3 Rounds Bergeron Beep Test (65/45) PERFORMANCE 3 Rounds Bergeron Beep Test (75/55) 50/35 Cal Row 3 Rounds Bergeron Beep Test (75/55) 50/35 Cal Row 3 Rounds Bergeron Beep Test (75/55) OPEN 3 Rounds Bergeron
Tuesday 7.30.19
GPP Deadlift Build to a Heavy Set of 8 21-15-9: Deadlifts (155/105) Box Jump (24/20) PERFORMANCE Deadlift Build to a Heavy Set of 8 21-15-9: Deadlifts (275/185) Box Jump (30/24) OPEN Deadlift Build to a Heavy Set of 8 21-15-9: Deadlifts (275/185) Box Jump (30/24)
Monday 7.29.19
GPP 3 Rounds: 800 Meter Run 30 Wallballs (14/10) 30 Alternating Dumbbell Snatches (35/25) PERFORMANCE 3 Rounds: 800 Meter Run 30 Wallballs (20/14) 30 Alternating Dumbbell Snatches (50/35) OPEN 3 Rounds: 800 Meter Run 30 Wallballs (20/14) 30 Alternating Dumbbell Snatches (50/35)
Friday 7.26.19
GPP – PERFORMANCE – OPEN “Cement Mixer” On the 3:00 x 7 Rounds: 400 Meter Run 12 Toes to Bar
Thursday 7.25.19
GPP 7 Sets 21 Ab-Wheel Rollouts 14 SB Squat Jumps 7-6-5-4-3-2-1 Deadlifts 3 Attempts Max Effort Sled Push 40m (Max Weight) PERFORMANCE 7 Sets 21 Ab-Wheel Rollouts 14 SB Squat Jumps 7-6-5-4-3-2-1 Deadlifts 3 Attempts Max Effort Sled Push 40m (Max Weight) OPEN 7 Sets 21 Ab-Wheel Rollouts 14 SB Squat
Wednesday 7.24.19
GPP- PERFORMANCE- OPEN Alternating EMOM x 30 (15 Rounds): Even Minutes – 15/12 Calorie Row Odd Minutes – 15 Burpees
Tuesday 7.23.19
GPP 5 Rounds: 5 Power Clean and Jerks (105/75) 10 Pull-ups PERFORMANCE 5 Rounds: 5 Power Clean and Jerks (155/105) 10 Pull-ups OPEN 5 Rounds: 5 Power Clean and Jerks (155/105) 10 Chest to Bar Pull-ups
Monday 7.22.19
GPP Back Squat 5 Sets of 3 Front Rack Reverse Lunge 3 Sets of 12 Alternating Tabata x 8 Minutes: Back Squat (45/35) Single Unders PERFORMANCE Back Squat 5 Sets of 3 Front Rack Reverse Lunge 3 Sets of 12 Alternating Tabata x 8 Minutes: Back Squat (45/35) Double Unders OPEN
Sunday 7.21.19
GPP For Time: 21 Overhead Squats (75/55) 200 Meter Run 21 Thrusters (75/55) 200 Meter Run 15 Overhead Squats (75/55) 200 Meter Run 15 Thrusters (75/55) 200 Meter Run 9 Overhead Squats (75/55) 200 Meter Run 9 Thrusters (75/55) 200 Meter Run PERFORMANCE For Time: 21 Overhead Squats (95/65) 200 Meter Run 21 Thrusters (95/65)