GPP Teams of 3: 100/70 Calorie Bike 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Chest to Bar Pull-Ups 100 Thrusters (95/65) 100 Box Jump Overs (24/20) 100/70 Calorie Bike PERFORMANCE Teams of 3: 100/70 Calorie Bike 100 Box Jump Overs (24/20) 100 Thrusters (95/65) 100 Chest to Bar Pull-Ups 100 Thrusters (95/65) 100
GPP Skill: Wall Squat followed by… 3 Rounds: 150 Single Unders 50 Air Squats 15 Power Cleans (95/65) PERFORMANCE Skill: Wall Squat followed by… ” 3 Rounds: 75 Double-Unders 50 Air Squats 15 Power Cleans (135/95) OPEN Skill: Wall Squat followed by… 3 Rounds: 75 Double-Unders 50 Air Squats 15 Power Cleans (135/95)
GPP AMRAP 15: 200 Meter Run 2 Rope Climbs PERFORMANCE AMRAP 15: 200 Meter Run 2 Rope Climbs OPEN AMRAP 15: 200 Meter Run 2 Rope Climbs
GPP AMRAP 3 21 Overhead Squats (65/45) 21 Burpee Over the Erg Max Calorie Row Rest 3:00 AMRAP 3 18 Overhead Squats (75/55) 18 Burpee Over the Erg Max Calorie Row Rest 3:00 AMRAP 3 15 Overhead Squats (95/65) 15 Burpee Over the Erg Max Calorie Row Rest 3:00 AMRAP 3 12 Overhead Squats
GPP Deadlift Build to Heavy Set of 5 followed by… Teams of 3: On the Minute x 12 (4 Rounds) 10 Deadlifts (225/155) 20 AbMat Sit-Ups Max Calorie Bike Athletes start at different stations, rotating on the minute. Score is total Calories. PERFORMANCE Deadlift Build to Heavy Set of 5 followed by… Teams of 3: On the
GPP “Fight Gone Bad” 3 Rounds of 1:00 at Each Station: Wall Balls (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest PERFORMANCE “Fight Gone Bad” 3 Rounds of 1:00 at Each Station: Wall Balls (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row
GPP Romanian Deadlift: 4 sets of 8 4 Supersets, not for time: 15 Abmat Sit-Ups 20 Hip Extensions 25 Flutter Kicks 30 Banded Good Mornings PERFORMANCE Romanian Deadlift: 4 sets of 8 4 Supersets, not for time: 15 Abmat Sit-Ups 20 Hip Extensions 25 Flutter Kicks 30 Banded Good Mornings OPEN Romanian Deadlift: 4 sets of 8 4 Supersets,
GPP 800 Meter Run 6 Rounds “The Chief” 400 Meter Run 4 Rounds “The Chief” 200 Meter Run 2 Rounds “The Chief” PERFORMANCE 800 Meter Run 6 Rounds “The Chief” 400 Meter Run 4 Rounds “The Chief” 200 Meter Run 2 Rounds “The Chief” Barbell: (135/95) OPEN 800 Meter Run 6 Rounds “The Chief”
GPP Teams of 2 AMRAP 20: 15/12 Calorie Bike 12/9 Calorie Row 9 Pull-ups Partners complete full rounds before switching. PERFORMANCE Teams of 2 AMRAP 20: 15/12 Calorie Bike 12/9 Calorie Row 9 Pull-ups Partners complete full rounds before switching. OPEN Teams of 2 AMRAP 20: 15/12 Calorie Bike 12/9 Calorie Row 9
GPP Back Squat: 3 Sets of 5 followed by… For Time: 30 Thrusters (65/45) 400 Meter Run 30 Thrusters (65/45) PERFORMANCE Back Squat: 3 Sets of 5 followed by… For Time: 30 Thrusters (65/45) 400 Meter Run 30 Thrusters (65/45) OPEN Back Squat: 3 Sets of 5 followed by…