Month: January 2018

Tuesday, January 23rd 2018

GP STRENGTH Every 1 min for 6 mins, alternating between: 10 Kip Swings 10 Ring Row   OPEN Strength 5 Chest-to-bar Pull-ups Every 1 min for 6 mins. pull-up or C2B pull-ups   GP WOD Complete as many rounds as possible in 20 mins of: 20 Row Calories 15 Push-ups 15 Goblet Squats, 53/36 lbs …
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Monday, January 22nd 2018

Strength 1 Strict Press + 3 Push Press + 5 Push Jerk 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. *from the rack, no re-racking between sets **ascending each round   GP WOD 5 rounds for time of: 15 Kettlebell Swings, 44/26 lbs Double Under Attempt, 1 min …
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Saturday, January 20th 2018

GP WOD – PARTNER WOD 5 rounds, 1 min per station, of: Wall Ball, 20/14 lbs, 10/9 ft Burpee Row Calories One Arm Alternating Dumbbell Snatch, pick load Sumo Deadlift High-pull, 75/55 lbs Perform this like “Fight Gone Bad,” by rotating immediately to the next station every 1 min, the clock does not stop or …
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Friday, January 19th 2018

Strength 1 Hang Power Clean + Hang Squat Clean, pick load Every 1 min for 7 mins. *across   GP WOD 4 rounds for time of: 10 Power Cleans, 95/65 lbs 15 Push-ups 20 Goblet Squats, 53/36 lbs   OPEN WOD 4 rounds for time of: 10 Power Cleans, 135/95 lbs 15 Ring Push-ups 20 …
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Thursday, January 18th 2018

Strength Split Jerk 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. *ascending   GP WOD Every 1 min for 12 mins, alternating between: 15 AbMat Sit-ups Sled Push, 100 ft Hollow Hold, 30 secs 12 Box Step-Ups, 24/20 in   OPEN WOD Every 1 min for 12 mins, …
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