Thursday 8.2.18
GPP 27-21-15-9 Kettlebell Swings (53/35) Burpees 400 Meter Run PERFORMANCE 27-21-15-9 Kettlebell Swings (70/53) Burpees 400 Meter Run OPEN Rest or 27-21-15-9 Kettlebell Swings (70/53) Burpees 400 Meter Run Goal: 14-22 Minutes
Wednesday 8.1.18
GPP Overhead Squat – Heavy Single Snatch Grip Behind the Neck Push Jerk – Heavy Single Power Snatch – Heavy Single then AMRAP 7 Power Snatch (75/55) EMOM: 7 Wall Balls (20/14) PERFORMANCE Overhead Squat – Heavy Single Snatch Grip Behind the Neck Push Jerk – Heavy Single Power Snatch – Heavy
Tuesday 7.31.18
GPP 3 Rounds: 500 Meter Row 400 Meter Run Rest 3:00 between rounds PERFORMANCE 3 Rounds: 500 Meter Row400 Meter Run Rest 3:00 between rounds OPEN 3 Rounds: 500 Meter Row 400 Meter Run Rest 3:00 between rounds Goal is 18.5-25 Minutes. Goal is to hold the 500m/400m split time set on the first round
Monday 7.30.18
GPP AMRAP 7: 12 Wallballs (20/14) 10 Cal Row 8 Box Jumps/Steps (24/20″) 6 Power Snatches (40/20) Rest 3:00 AMRAP 7: 12 Wallballs (20/14) 10 Cal Row 8 Box Jumps/Steps (24/20″) 6 Power Snatches (40/20) PERFORMANCE AMRAP 7: 12 Wallballs (20/14) 10 Cal Row 8 Box Jumps/Steps (24/20″) 6 Power Snatches (50/35) Rest 3:00 AMRAP
Sunday 7.29.18
GPP 4 Rounds: 10 Close Grip Pushups 15 DB Bent Over Rows, each (50/35) 20 Strict Presses (empty barbell) 25 Banded Pull Aparts 30 Sit-Ups Rest as needed between rounds PERFORMANCE 4 Rounds: 10 Close Grip Pushups 15 DB Bent Over Rows, each (50/35) 20 Strict Presses (empty barbell) 25 Banded Pull Aparts 30 Sit-Ups
Saturday 7.28.18
GPP “Open Test” AMRAP 20: 50 Wall Balls (20/14) 50 Single Unders 40 Box Jumps (24/20) 40 Knees to Chest 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 Wall Balls (20/14) 50 Double Unders 40 Box Jumps (24/20) 40 Toes to
Friday 7.27.18
GPP “Diane” 21-15-9 Deadlifts (185/135) Dumbbell Strict Press (35/25) PERFORMANCE “Diane” 21-15-9 Deadlifts (205/145) Dumbbell Strict Press (40/30) OPEN “Diane” 21-15-9 Deadlifts (225/155) Handstand Push-ups Goal: 3:00 to 8:00
Thursday 7.26.18
GPP AMRAP 15: 50/35 Calorie Row 15 Knees to Chest 12 Front Rack Reverse Lunges (95/65) 9 Hand Release Push-ups PERFORMANCE AMRAP 15: 50/35 Calorie Row 15 Toes to Bar 12 Front Rack Reverse Lunges (115/80) 9 Strict Ring Dips OPEN Rest or AMRAP 15: 40/30 Calorie Bike 15 Toes to Bar 12 Front Rack
Wednesday 7.25.18
GPP EMOM 5: Clean Pull + Hang Power Clean + Power Clean (50% 1RM) EMOM 5: Heavy Power Clean then Ascending Ladder for 7 Minutes: 1 Power Clean (115/80), 30 DU/DT 2 Power Cleans (115/80), 30 DU/DT 3 Power Cleans (115/80), 30 DU/DT Add (1) Power Clean per round PERFORMANCE EMOM 5:
Tuesday 7.24.18
GPP For Time: 3 Rounds Bergeron Beep Test 50/35 Cal Row 3 Rounds Bergeron Beep Test 50/35 Cal Row 3 Rounds Bergeron Beep Test Bergeron Beep Test – 7 Thrusters (65/45), 7 Pull-ups, 7 Burpees PERFORMANCE For Time: 3 Rounds Bergeron Beep Test 50/35 Cal Row 3 Rounds Bergeron Beep Test 50/35 Cal Row 3