Wednesday 1.30.19
GPP 5 Rounds: 20/15 Calorie Row 10 Thrusters (75/55) PERFORMANCE 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80) OPEN 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80)
Tuesday 1.29.19
GPP AMRAP 3: 24 Box Jump Overs (24/20) 24/16 Calorie Bike Max Power Cleans (75/55) rest 3 minutes AMRAP 3: 21 Box Jump Overs (24/20) 21/14 Calorie Bike Max Power Cleans (95/65) rest 3 minutes AMRAP 3: 18 Box Jump Overs (24/20) 18/12 Calorie Bike Max Power Cleans (105/75) rest 3 minutes AMRAP 3: 15
Monday 1.28.19
GPP Overhead Squat Heavy Single 9-15-21: Pull-ups Burpees Overhead Squats (65/45) PERFORMANCE Overhead Squat Heavy Single 9-15-21: Chest to Bar Pull-ups Burpees Overhead Squats (95/65) OPEN Overhead Squat Heavy Single 9-15-21: Chest to Bar Pull-ups Burpees Overhead Squats (95/65)
Sunday 1.27.19
GPP 4 Rounds: 30/21 Calorie Bike 30 AbMat Sit-Ups 30 Kettlebell Swings (35/26) PERFORMANCE 4 Rounds: 30/21 Calorie Bike 30 AbMat Sit-Ups 30 Kettlebell Swings (53/35) OPEN 4 Rounds: 30/21 Calorie Bike 30 AbMat Sit-Ups 30 Kettlebell Swings (53/35)
Saturday 1.26.19
GPP 5 Rounds: 1:00 Row for Calories 1:00 Thrusters (75/55) 1:00 10 Meter Shuttle Runs 1:00 Rest PERFORMANCE 5 Rounds: 1:00 Row for Calories 1:00 Thrusters (95/65) 1:00 10m Shuttle Runs 1:00 Rest OPEN 5 Rounds: 1:00 Row for Calories 1:00 Thrusters (95/65) 1:00 10m Shuttle Runs 1:00 Rest
Thursday 1.24.19
GPP Dumbbell Walking Lunge Build to a Heavy 50′ Walking Lunge For Time 60/40 Calorie Bike 100′ Dumbbell Walking Lunge (35’s/25’s) 35/25 Calorie Bike 100′ Dumbbell Walking Lunge (35’s/25’s) 20/15 Calorie Bike PERFORMANCE Dumbbell Walking Lunge Build to a Heavy 50′ Walking Lunge For Time 60/40 Calorie Bike 100′ Dumbbell Walking Lunge
Friday 1.25.19
GPP “Open Test” AMRAP 20: 50 Wallballs (14/10) 100 Single Unders 40 Box Jumps (24/20) 40 Toes to Bar 30 Pull-ups 30 Burpees 20 Cleans (95/65) 20 Jerks (95/65) 10 Snatches (95/65) 10 Burpee Pull-ups PERFORMANCE “Open Test” AMRAP 20: 50 Wallballs (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to Bar 30
Wednesday 1.23.19
GPP 3-Position Power Clean Build to a Heavy Complex 3 Rounds: 15 Hang Power Cleans (75/55) 15 Burpees PERFORMANCE 3-Position Power Clean Build to a Heavy Complex 3 Rounds: 15 Hang Power Cleans (115/80) 15 Lateral Barbell Burpees OPEN 3-Position Power Clean Build to a Heavy Complex 3 Rounds: 15 Hang Power Cleans (115/80) 15 Lateral Barbell Burpees
Tuesday 1.22.19
GPP 21 – 15 – 9 Wallballs (14/10) Pull-ups Thrusters (75/55) Box Jumps (24/20) Kettlebell Swings (35/26) PERFORMANCE 21 – 15 – 9 Wallballs (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35) OPEN 21 – 15 – 9 Wallballs (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35)
Monday 1.21.19
GPP AMRAP 15: 120 Single Unders 30/21 Calorie Row 10 Power Snatches (75/55) PERFORMANCE AMRAP 15: 60 Double Unders 30/21 Calorie Row 10 Power Snatches (115/80) OPEN AMRAP 15: 60 Double Unders 30/21 Calorie Row 10 Power Snatches (115/80)