Monday 11.12.18
GPP AMRAP 15: 50 DT/DU 30/21 Calorie Row 15 Overhead Squats (95/65) PERFORMANCE AMRAP 15: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (115/80) OPEN AMRAP 15: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (115/80)
Sunday 11.11.18
GPP AMRAP 10: Meter Row On the 1:00 – 15 AbMat Sit-Ups On the 2:00 – 12 AbMat Sit-Ups On the 3:00 – 9 AbMat Sit-Ups On the 4:00 – 15 AbMat Sit-Ups On the 5:00 – 12 AbMat Sit-Ups On the 6:00 – 9 AbMat Sit-Ups On the 7:00 – 15 AbMat Sit-Ups On the 8:00 – 12 AbMat Sit-Ups On the 9:00 – 9 AbMat Sit-Ups PERFORMANCE AMRAP 10: Meter Row
Saturday 11.10.18
GPP “Glen” For Time: 30 Clean & Jerks (115/80) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees PERFORMANCE “Glen” For Time: 30 Clean & Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees OPEN “Glen” For Time: 30 Clean & Jerks (135/95) 1 Mile Run 10 Rope
Friday 11.9.18
GPP Back Squat 5×3 followed by… Alternating Tabata x 16 (8 each) Empty Bar Back Squats DT/DU PERFORMANCE Back Squat 5×3 followed by… Alternating Tabata x 16 (8 each) Empty Bar Back Squats Double Unders OPEN Back Squat 5×3 followed by… Alternating Tabata x 16 (8 each) Empty Bar Back Squats Double Unders
Thursday 11.8.18
GPP Teams of 3: AMRAP 20: 200 Meter Farmers Carry (70’s/53’s) 75/50 Calorie Row 200 Meter Farmers Carry (70’s/53’s) 75 Wallballs (20/14) PERFORMANCE Teams of 3: AMRAP 20: 200 Meter Farmers Carry (70’s/53’s) 75/50 Calorie Row 200 Meter Farmers Carry (70’s/53’s) 75 Wallballs (20/14) OPEN Teams of 3: AMRAP 20: 200 Meter Farmers Carry (70’s/53’s) 75/50 Calorie Row 200
Wednesday 11.7.18
GPP AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 27/21 Calorie Row 21 Power Cleans (95/65) 15 Burpee Box Jump Overs (24/20) Rest 4:00 AMRAP 4: 27/21 Calorie Row 21 Power Cleans (75/55) 15 Burpee Box Jump Overs (24/20) PERFORMANCE AMRAP 4: 27/21
Tuesday 11.6.18
GPP On the Minute x 10 4 Power Snatches followed by… 4 Rounds: 15 Power Snatches (75/55) 30 Double-Taps 200 Meter Run PERFORMANCE On the Minute x 10 2 Power Snatches followed by… 4 Rounds: 15 Power Snatches (75/55) 30 Double Unders 200 Meter Run OPEN On the Minute x 10 2 Power Snatches followed by…
Monday 11.5.18
GPP AMRAP 20: 10 Thrusters (95/65) 30 Calorie Bike 16 Pull-Ups PERFORMANCE AMRAP 20: 10 Thrusters (115/80) 30 Calorie Bike 16 Chest to Bar Pull-Ups OPEN AMRAP 20: 10 Thrusters (135/95) 30 Calorie Bike 16 Chest to Bar Pull-Ups
Sunday 11.4.18
GPP 3 Rounds of: AMRAP 4: Row for Calories On the 0:00 – 12 Burpees On Minute 1 – 9 Burpees On Minute 2 – 6 Burpees On Minute 3 – 3 Burpees PERFORMANCE 3 Rounds of: AMRAP 4: Row for Calories On the 0:00 – 12 Burpees On Minute 1 – 9 Burpees On
Saturday 11.3.18
GPP 5 Rounds: On the 4:00 400 Meter Run 1 Round of “DT” (115/80) Score is your slowest round “DT” – 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks PERFORMANCE 5 Rounds: On the 4:00 400 Meter Run 1 Round of “DT” (155/105) Score is your slowest round “DT” – 12 Deadlifts, 9