GPP Power Clean: 10 min to work to heavy single AMRAP 4:00: 400m Run 15 Burpees Over Bar Max Power Cleans (95/65) Rest 4:00 AMRAP 4:00: 400m Run 10 Burpees Over Bar Max Power Cleans (115/80) Rest 4:00 AMRAP 4:00: 400m Run 5 Burpees Over Bar Max Power Cleans (135/95) PERFORMANCE Power Clean: 10
GPP 6 ROUNDS: 13 THRUSTERS (75/55) 14 PULL-UPS PERFORMANCE 6 ROUNDS: 13 THRUSTERS (95/65) 14 PULL-UPS OPEN 6 ROUNDS: 13 THRUSTERS (95/65) 14 PULL-UPS Goal: 8-14 Minutes This workout will test the efficiency of your gymnastics skills with pull-ups and your muscular endurance. Be sure to carefully follow the guidance of our coach on the
GPP AMRAP 25 Teams of 3:* 10 Sand Bag Zercher Reverse Lunges (5/side), 80/60 10 Alternating Wreck Bag Shoulders, 80/60 20 Lateral 2-foot Wreck Bag Hops (1 jump = 1 rep) 200m Run *Relay style, Athlete 2 can start once Athlete 1 leaves for the run PERFORMANCE AMRAP 25 Teams of 3:* 10 Sand Bag
GPP For Time: 150/100 Cal Row* *Every Minute – 4 Burpees PERFORMANCE For Time: 150/100 Cal Row* *Every Minute – 4 Burpees OPEN For Time: 150/100 Cal Bike* *Every Minute – 4 Burpees This workout will work the boundary between the oxidative (aerobic) and glycolytic (anaerobic) pathways each time you switch. Maintaining steady pace and
GPP 3 Rounds: 800m Run 21 DB Power Cleans (40/25) PERFORMANCE 3 Rounds: 800m Run 21 DB Power Cleans (50/35) OPEN 3 Rounds: 800m Run 21 DB Power Cleans (65/50) Goal: 16:00 to 25:00 This is a long workout rewarding the ability to pace and recovery on the run and maintain consistent movement during the
GPP “Jackie” 1,000m Row 50 Thrusters (45/35) 30 Pull-ups PERFORMANCE “Jackie” 1,000m Row 50 Thrusters (45/35) 30 Pull-ups OPEN “Jackie” 1,000m Row 50 Thrusters (45/35) 30 Pull-ups Goal: 6:00 to 10:00 In this workout you will want to hold a 1:35 to 2:00 500m split. Unlike rowing for calories, this
GPP “Annie’s on the Run” 100 DU or DT 50 Sit-ups 200m Run 80 DU or DT 40 Sit-ups 200m Run 60 DU or DT 30 Sit-ups 200m Run 40 DU or DT 20 Sit-ups 200m Run 20 DU or DT 10 Sit-ups 200m Run
GPP Building to a Heavy: 3-Position Power Snatch* *High Hang, Hang, Floor Cashout: EMOMx 12: Min 1: 40s Max Strict Pull-ups Min 2: 40s Max Hollow Rocks Min 3: 40s Max Strict HSPU or Strict Press PERFORMANCE Building to a Heavy: 3-Position Power Snatch* *High Hang, Hang, Floor Cashout: EMOMx 12: Min 1: 40s
GPP AMRAP 4: 27 Hang Power Cleans (115/80) 27 Wallballs (20/14#) 27 Calorie Row Rest 4:00 AMRAP 4: 21 Hang Power Cleans (115/80) 21 Wallballs (20/14#) 21 Calorie Row Rest 4:00 AMRAP 4: 15 Hang Power Cleans (115/80) 15 Wallballs 15 Calorie Row PERFORMANCE AMRAP 4: 27 Hang Power Cleans (115/80) 27 Wallballs (20/14#) 27
5 Rounds: 1:00 Row 1:00 Power Snatch (75/55) 1:00 Burpees 1:00 Rest