GPP Teams of 3: AMRAP 25: 150/100 Calorie Bike 100 Power Cleans (95/65) 150/100 Calorie Bike 80 Push Jerks (95/65) 150/100 Calorie Bike 60 Front Squats (95/65) 150/100 Calorie Bike 40 Clusters (95/65) PERFORMANCE Teams of 3: AMRAP 25: 150/100 Calorie Bike 100 Power Cleans (115/80) 150/100 Calorie Bike 80 Push Jerks (115/80) 150/100 Calorie
GPP “Barbara” 5 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats Rest 3:00 Between Rounds PERFORMANCE “Barbara” 5 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats Rest 3:00 Between Rounds OPEN “Barbara” 5 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats Rest 3:00 Between Rounds Goal: 13-25 minutes
GPP “Barbara” 5 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats Rest 3:00 Between Rounds PERFORMANCE “Barbara” 5 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats Rest 3:00 Between Rounds OPEN “Barbara” 5 Rounds: 20 Pull-Ups 30 Pushups 40 Sit-Ups 50 Air Squats Rest 3:00 Between Rounds Goal: 13-25 minutes
GPP 800 Meter Run 30/21 Calorie Row 25 Burpees 20 Clean & Jerks (95/65) PERFORMANCE 800 Meter Run 30/21 Calorie Row 25 Burpees 20 Clean & Jerks (95/65) OPEN 800 Meter Run 30/21 Calorie Row 25 Burpees 20 Clean & Jerks (115/80) Goal: 8:00 to 13:00
GPP AMRAP 15: 120 DU/DT 150’ Walking Lunge 15 Deadlifts (155/105) PERFORMANCE AMRAP 15: 60 DU 150’ Walking Lunge 15 Deadlifts (185/135) OPEN Rest or AMRAP 15: 60 Double Unders 150’ Walking Lunge 15 Deadlifts (225/155) Goal: 5-7 Rounds
GPP “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-ups Athlete moves directly from Bench Press to Pull-ups. Rest 3:00 between rounds. PERFORMANCE “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-ups Athlete moves directly from Bench Press to Pull-ups. Rest 3:00 between rounds. OPEN “Strict Lynne” 5 Rounds:
GPP AMRAP 4 400 Meter Run 27/20 Calorie Row Max Power Snatches (65/45) rest 4 minutes AMRAP 4 400 Meter Run 21/15 Calorie Row Max Power Snatches (75/55) rest 4 minutes AMRAP 4 400 Meter Run 15/10 Calorie Row Max Power Snatches (95/65) PERFORMANCE AMRAP 4 400 Meter Run 27/20 Calorie Row Max
GPP AMRAP 18: 30 Thrusters (75/55) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to Bar PERFORMANCE AMRAP 18: 30 Thrusters (95/65) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to Bar OPEN AMRAP 18: 30 Thrusters (95/65) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to Bar Goal: 1.5 to 2.5
GPP Rounds, building in weight: 12 Dumbbell Bench Press 12 Dumbbell Bent Over Rows (each arm) 12 Dumbbell Reverse Lunges (50’s/35’s, from hang position) PERFORMANCE Rounds, building in weight: 12 Dumbbell Bench Press 12 Dumbbell Bent Over Rows (each arm) 12 Dumbbell Reverse Lunges (50’s/35’s, from hang position) OPEN Rest or Rounds, building in weight:
GPP Teams of 3: 600 Meter Sand Bag Run (60/40) 100 Power Snatches (75/55) 600 Meter Sand Bag Run (60/40) (70/50) 75 Power Snatches (95/65) 600 Meter Sand Bag Run (60/40) (70/50) 50 Power Snatches (115/80) 600 Meter Sand Bag Run (60/40) (70/50) PERFORMANCE 5 RFT: 500 Meter Row 20 Dumbbell Power Snatches (50/35) OPEN