Monday 3.18.19
GPP AMRAP 18: 40 AbMat Sit-Ups 30/20 Calorie Row/Bike 20 Burpees PERFORMANCE AMRAP 18: 40 AbMat Sit-Ups 30/20 Calorie Row/Bike 20 Burpees OPEN AMRAP 18: 40 AbMat Sit-Ups 30/20 Calorie Row/Bike 20 Burpees
Sunday 3.17.19
GPP Teams of 3: AMRAP 30: 100/75 Calorie Bike 75 Wallballs (14/10) 50 Power Cleans (75/55) Add (20/10) to barbell each round. PERFORMANCE Teams of 3: AMRAP 30: 100/75 Calorie Bike 75 Wallballs (20/14) 50 Power Cleans (115/85) Add (20/10) to barbell each round. OPEN Teams of 3: AMRAP 30: 100/75 Calorie Bike
Saturday 3.16.19
GPP Open 19.4 PERFORMANCE Open 19.4 OPEN Open 19.4
Friday 3.15.19
GPP Open 19.4 PERFORMANCE Open 19.4 OPEN Open 19.4
Thursday 3.14.19
GPP “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 PERFORMANCE “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 OPEN “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 Our Traditional Goat Day Before the Open
Wednesday 3.13.19
GPP EMOM x 16 (4 Rounds): Minute 1: 7 Wallballs (14/10) + 7 Pull-Ups Minute 2: 15 Box Jumps (24/20) Minute 3: 7 Power Snatches (65/45) + 7 Overhead Squats (65/45) Minute 4: 15/12 Calorie Row PERFORMANCE EMOM x 16 (4 Rounds): Minute 1: 7 Wallballs (20/14) + 7 Pull-Ups Minute 2: 15 Box
Tuesday 3.12.19
GPP For Time: 100-80-60-40-20: Single Unders 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Deadlifts (105/75) PERFORMANCE For Time: 100-80-60-40-20: Double Unders 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Deadlifts (155/105) OPEN For Time: 100-80-60-40-20: Double Unders 50-40-30-20-10: AbMat Sit-Ups 25-20-15-10-5: Deadlifts (155/105)
Monday 3.11.19
GPP AMRAP 12: 15/12 Calorie Row 30 Air Squats 15/12 Calorie Bike 15 Dumbbell Push Presses (35’s/20’s) PERFORMANCE AMRAP 12: 15/12 Calorie Row 30 Air Squats 15/12 Calorie Bike 15 DB Push Presses (40’s/30’s) OPEN AMRAP 12: 15/12 Calorie Bike 30 Air Squats 15/12 Calorie Bike 15 DB Push Presses (40’s/30’s))
Sunday 3.10.19
GPP Teams of 3 AMRAP 25: 20/15 Calorie Row 7 Box Jumps (24/20) 7 Pull-Ups PERFORMANCE Teams of 3 AMRAP 25: 20/15 Calorie Row 7 Box Jumps (24/20) 7 Pull-Ups OPEN Teams of 3 AMRAP 25: 20/15 Calorie Row 7 Box Jumps (24/20) 7 Chest to Bar Pull-Ups
Saturday 3.9.18
19.3