GPP 5 rounds: 400m Run 15 Power Snatches (65/45) PERFORMANCE 5 rounds: 400m Run 15 Power Snatches (75/55) OPEN 5 rounds: 400m Run 15 Power Snatches (95/65) Goal: 11-18 Minutes This is the same numbers of snatches as “Randy”, inserting the run to test our capacity to maintain steady anaerobic work while recovering on the
GPP AMRAP 18 TEAMS OF 3: 50M FARMERS CARRY (53/35) 100M SANDBAG RUN (60/40) 200M RUN PERFORMANCE AMRAP 18 TEAMS OF 3: 50M FARMERS CARRY (70/53) 100M SANDBAG RUN (80/60) 200M RUN OPEN AMRAP 18 TEAMS OF 3: 50M FARMERS CARRY (70/53) 100M SANDBAG RUN (100/80) 200M RUN Goal: 4-5 Rounds
GPP Split Jerk Strict Press – 3×3 Jerk Balance – 3×3 Split Jerk – Heavy Single AMRAP 9 6 Strict Pull-Ups 9 Front Squats (115/80) PERFORMANCE Split Jerk Strict Press – 3×3 Jerk Balance – 3×3 Split Jerk – Heavy Single AMRAP 9 6 Strict Pull-Ups 9 Front Squats (135/95) OPEN AMRAP 9
GPP 4 Rounds: 1:00 Max Wallballs (20/14) 1:00 Max Calorie Row 1:00 Max Box Jumps/Steps (24/20″) 1:00 Max DB Snatches (50/35) PERFORMANCE 4 Rounds: 1:00 Max Wallballs (20/14) 1:00 Max Calorie Row 1:00 Max Box Jumps/Steps (24/20″) 1:00 Max DB Snatches (50/35) OPEN 21-15-9: DB Snatches (80/55) Calorie Row …Directly into… 21-15-9 Burpee
GPP Ascending Ladder by 3’s for 8:00: 3 Thrusters (75/55) 3 Toes to Bar 6 Thrusters (75/55) 6 Toes to Bar 9 Thrusters (75/55) 9 Toes to Bar PERFORMANCE Ascending Ladder by 3’s for 8:00: 3 Thrusters (95/65) 3 Toes to Bar 6 Thrusters (95/65) 6 Toes to Bar 9 Thrusters (95/65) 9 Toes to
GPP 4 rounds of :40 seconds on / :20 seconds off Sand Bag to Shoulder (80/60) Calorie Row Sand Bag to Shoulder (80/60) Calorie Row Two Scores: Total Sand Bag to Shoulders Total Calories on Row PERFORMANCE 4 rounds of :40 seconds on / :20 seconds off Sand Bag to Shoulder (80/60) Calorie Row
GPP 2K ROW 150 DOUBLE UNDERS 10 ROUNDS OF CINDY 1 ROUND OF CINDY: 5 PULL-UPS, 10 PUSH-UPS, 15 AIR SQUATS) PERFORMANCE 2K ROW 150 DOUBLE UNDERS 10 ROUNDS OF CINDY 1 ROUND OF CINDY: 5 PULL-UPS, 10 PUSH-UPS, 15 AIR SQUATS) OPEN 300 DOUBLE UNDERS 2K ROW 10 ROUNDS OF CINDY 1 ROUND OF
GPP AMRAP 5: 600m Run Buy-In 12 Deadlifts (135/95) 12 Barbell Burpees Rest 5:00 AMRAP 5: 400m Run Buy-In 9 Deadlifts (155/105) 9 Barbell Burpees Rest 5:00 AMRAP 5: 200m Run Buy-In 6 Deadlifts (185/135) 6 Barbell Burpees PERFORMANCE AMRAP 5: 600m Run Buy-In 12 Deadlifts (155/105) 12 Barbell Burpees Rest 5:00 AMRAP 5: 400m
GPP 4 Rounds (building in weight): 12 DB Bench Press 12 DB Bent Over Rows (each arm) 12 DB Reverse Lunges (50/35, hang) PERFORMANCE 4 Rounds (building in weight): 12 DB Bench Press 12 DB Bent Over Rows (each arm) 12 DB Reverse Lunges (50/35, hang) OPEN Rest Today we are working dumbbell isolation work.
GPP 3 Rounds: 600m Run 21 Toes-to-Bar 15 Hang Power Snatches (95/65) PERFORMANCE 3 Rounds: 600m Run 21 Toes-to-Bar 15 Hang Power Snatches (95/65) OPEN 3 Rounds: 40 Cal Row 21 Toes-to-Bar 15 Hang Power Snatches (95/65) Goal: Open 11:00 to 15:00