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
GPP Teams of 2, AMRAP 20: 5 Front Squats (165/110) 15 Plate Hops (45) 10/7 Calorie Bike *Partners complete full rounds before switching. PERFORMANCE Teams of 2, AMRAP 20: 5 Front Squats (165/110) 15 Plate Hops (45) 10/7 Calorie Bike *Partners complete full rounds before switching. OPEN 10 Rounds: 5
GPP 21-18-15-12: Pull-ups/Ring Rows DB Push Press (35/20) 50′ Sand Bag Lunge (60/80) PERFORMANCE 21-18-15-12: Chest-to-Bar Pull-ups DB Push Press (35/20) 50′ Sand Bag Lunge (60/80) OPEN Rest Goal: 11-18 Minutes Today we are testing our competency in applying our gymnastics skills during a muscular endurance test. Your coach will help you select the scaling
GPP “Hotshots 19“ Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters PERFORMANCE “Hotshots 19” Six rounds for time of: 30 Squats 135 pound Power clean, 19 reps 7 Strict Pull-ups Run 400 meters OPEN “Hotshots 19” Six rounds for time of: 30 Squats
GPP Deadlift – Heavy Set of 3 Then, 15-12-9-6-3 Deadlifts (185/135) 30-24-18-12-6 Situps PERFORMANCE Deadlift – Heavy Set of 3 Then, 15-12-9-6-3 Deadlifts (185/135) 30-24-18-12-6 MB Situps(20/14) OPEN 15-12-9-6-3 Deadlifts (225/155) 30-24-18-12-6 GHDSU Goal: 5:00 to 9:16 Today we will be build to a “Heavy for the day” 3RM, then use 40% of our current
GPP 4 Rounds: 21 Wallballs (20/14) 18 Calorie Row 15 Box Jumps/Steps (24/20″) 12 DB Snatches (50/35) PERFORMANCE 4 Rounds: 21 Wallballs (20/14) 18 Calorie Row 15 Box Jumps (24/20″) 12 DB Snatches (50/35) OPEN 4 Rounds: 21 Wallballs (25/20) 18 Cal Row 15 Box Jump Overs (30/24″) 12 DB Snatch (80/55) Goal: 12:00 –
GPP 3 Rounds: 25 Calorie Bike 25 Calorie Row 200m Sled Push (empty) *Rest 3:00 between rounds PERFORMANCE 3 Rounds: 25 Calorie Bike 25 Calorie Row 200m Sled Push (empty) *Rest 3:00 between rounds OPEN 3 Rounds: 25 Calorie Bike 25 Calorie Row 200m Sled Push (empty) *Rest 3:00 between rounds
GPP Teams of 3: 150 Cal Bike 75 Power Snatch (115/80) 15 Rope Climbs 150 Cal Bike 75 Clean & Jerks (135/95) 15 Rope Climbs PERFORMANCE Teams of 3: 150 Cal Bike 75 Power Snatch (115/80) 15 Rope Climbs 150 Cal Bike 75 Clean & Jerks (135/95)
GPP 3 Rounds: 75 DU/DT’s 50 Air Squats 25/18 Calorie Row PERFORMANCE 3 Rounds: 75 DU 50 Air Squats 25/18 Calorie Row OPEN 3 Rounds: 75 DU 50 Air Squats 25/18 Calorie Row Goal: 5-7 Rounds Muscular endurance and grip strength are being worked today. Set a reasonable pace and