GPPEMOM 82 Power Clean + 2 Front Squat 4x:15 Pull-Ups15 Goblet Squats (Heavy)Rest 1:00 between sets. PERFORMANCEEMOM 82 Power Clean + 2 Front Squat 4x:15 Pull-Ups15 Goblet Squats (Heavy)Rest 1:00 between sets. OPEN EMOM 82 Power Clean + 2 Front Squat 4x:15 Pull-Ups15 Goblet Squats (Heavy)Rest 1:00 between sets.
GPP Deadlift Build to a Heavy Set of 3 AMRAP 7: Wallballs (14/10) On the Minute – 5 Deadlifts (155/105) PERFORMANCE Deadlift Build to a Heavy Set of 3 AMRAP 7: Wallballs (20/14) On the Minute – 5 Deadlifts (225/155) OPEN Deadlift Build to a Heavy Set of 3 AMRAP 7: Wallballs (20/14)
GPP AMRAP 18: 21/15 Calorie Row 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand-Release Push-ups PERFORMANCE AMRAP 18: 21/15 Calorie Row 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand-Release Push-ups OPEN AMRAP 18: 21/15 Calorie Row 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand-Release Push-ups
19.1
19.1
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GPP “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 PERFORMANCE “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 OPEN “Goat Day” On the Minute x 20 Odd Minutes: Movement 1 Even Minutes: Movement 2 Our Traditional Goat Day Before the Open
GPP 3 Rounds: 500 Meter Row 12 Power Cleans (95/65) 100 Single Unders PERFORMANCE 3 Rounds: 500 Meter Row 12 Power Cleans (155/105) 50 Double Unders OPEN 3 Rounds: 500 Meter Row 12 Power Cleans (155/105) 50 Double Unders
GPP Power Snatch Build to Heavy Set of 2 For Time: 20 Burpee Box Jump Overs (24/20) 30 Power Snatches (65/45) 40 Overhead Squats (65/45) 50/35 Calorie Bike PERFORMANCE Power Snatch Build to Heavy Set of 2 For Time: 20 Burpee Box Jump Overs (24/20) 30 Power Snatches (75/55) 40 Overhead Squats (75/55) 50/35
GPP AMRAP 4: 27/20 Calorie Row 27 Wallballs (14/10) 27 Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Wallballs (14/10) 21 Toes to Bar rest 4 minutes AMRAP 4: 15/10 Calorie Row 15 Wallballs (14/10) 15 Pull-ups PERFORMANCE AMRAP 4: 27/20 Calorie Row 27 Wallballs (20/14) 27 Pull-ups rest 4 minutes AMRAP