Sunday 8.11.19
GPP AMRAP 12: 250 Meter Row 15 Push-ups Recovery – 20 Plate Floor Presses PERFORMANCE AMRAP 12: 250 Meter Row 15 Push-ups Recovery – 20 Plate Floor Presses OPEN AMRAP 12: 250 Meter Row 15 Push-ups Recovery – 20 Plate Floor Presses
Saturday 8.10.19
GPP 20:00 EMOM Odd minutes: 12 Sumo deadlift high pulls (65/95) Even minutes: 12 Thrusters (55/75) PERFORMANCE 20:00 EMOM Odd minutes: 12 Sumo deadlift high pulls (65/95) Even minutes: 12 Thrusters (55/75) OPEN 20:00 EMOM Odd minutes: 12 Sumo deadlift high pulls (65/95) Even minutes: 12 Thrusters (55/75)
Friday 8.9.19
GPP Deadlift Heavy Set of 10 3 Rounds: 20 Deadlifts (80/115) 20/14 Calorie Row 20 Hang Dumbbell Reverse Lunges (25/35) 20/14 Calorie Row PERFORMANCE Deadlift Heavy Set of 10 3 Rounds: 20 Deadlifts (105/155) 20/14 Calorie Row 20 Hang Dumbbell Reverse Lunges (35/50) 20/14 Calorie Row OPEN Deadlift Heavy Set of
Thursday 8.8.19
GPP Sled Sprint – 80m Ring Plank Outs – 8 Single Arm Suitcase Deadlifts Weak Side – Max Reps Strong Side – Match Reps Weak Side 25:00 of Quality Work PERFORMANCE Sled Sprint – 80m Ring Plank Outs – 8 Single Arm Suitcase Deadlifts Weak Side – Max Reps Strong Side – Match Reps Weak
Wednesday 8.7.19
GPP AMRAP 3:00/Rest 3:00 21/15 Calorie Row Round 1 21 Lateral Erg Burpees Max OHS (35/45) Round 2 18/13 Calorie Row 18 Lateral Erg Burpees Max OHS (45/65) Round 3 15/11 Calorie Row 15 Lateral Erg Burpees Max OHS (55/75) Round 4 12/9 Calorie Row 12 Lateral Erg Burpees Max OHS (65/95)
Tuesday 8.5.19
GPP For Time: 1 Round: 800 Meter Run 160 Single Unders 21 DB HPC (20/35) 2 Rounds: 400 Meter Run 80 DB Single Unders 15 DB HPC (20/35) 3 Rounds: 200 Meter Run 40 Single Unders 9 DB DB HPC (20/35) PERFORMANCE For Time: 1 Round: 800 Meter Run 80 Double Unders
Monday 8.5.19
GPP Power Snatch Heavy Single “Randy” For Time: 75 Power Snatches (65/45) PERFORMANCE Power Snatch Heavy Single “Randy” For Time: 75 Power Snatches (75/55) OPEN Power Snatch Heavy Single “Randy” For Time: 75 Power Snatches (75/55)
Sunday 8.4.19
2 Rounds: 400m Zercher Sandbag Carry 40 SB Walking Lunges 5 Sets: Incline DB Bench Press + Yates Rows 20 reps SB Front Squats 100 reps
Saturday 8.3.19
GPP 4 Rounds: 400 Meter Run 20 Pull-Ups 30 Pushups 40 AbMat Sit-Ups 50 Air Squats PERFORMANCE 4 Rounds: 400 Meter Run 20 Pull-Ups 30 Pushups 40 AbMat Sit-Ups 50 Air Squats OPEN 4 Rounds: 400 Meter Run 20 Pull-Ups 30 Pushups 40 AbMat Sit-Ups 50 Air Squats
Friday 8.2.19
GPP Power Clean + Front Squat + Push Jerk Build to a Heavy Complex 3×3:00 AMRAP/REST 3 DB Power Cleans + 3 DB Front Squats + 3 DB Push Jerks (20/35) PERFORMANCE Power Clean + Front Squat + Push Jerk Build to a Heavy Complex 3×3:00 AMRAP/REST 3 DB Power Cleans +