GPP – Squat’s up? 1/12
Strength Back Squat 5x5 @ 60-65% E1: 30MOM For 5 Sets Rest 2 mins E: 90secs For 3 Sets 10 Dumbbell Split Squats Each WOD 3 Rounds For Max Reps 1min Wall Balls (20/14) 1min Mountain Climbers 1min Pull Ups 1min Rest EC: Assault Bike Cal Tabata, Rest 4mins, 2min…
GPP – Dead Stop Press 1/11
Strength Press 5x5 @ 55-60% E: 90secs For 5 Sets Rest 2 mins E2MOM for 3 sets Single Arm Kettlebell Press X’s 10 each WOD For Time 50 Deadlifts (275/185) *Every Break Run = Run 200m EC: Assault Bike 25mins (5 Sets of 3min on / 2 Off Moderately Hard)
GPP Jaguar Armed Forces 1/9
Partner WOD 300m Shuttle Run Rest 5mins Max Pushups in 1min Rest 3mins Max Strict Pull Ups in 1min Rest 3mins Max Sit Ups in 2mins Rest 5mins 1m Run For Time
GPP Don’t Be a Jerk 1/8
Oly E3MOM For 15mins 3 Reps of 1 clean + 2 Jerks WOD AMRAP in 12mins 3 Front Squats @ 70% 3 Strict Pull Ups 3 Strict Dips EC: Row, Bike, Run or Versa Tabata, Rest 4mins, Repeat Tabata
GPP Heart Rate on the Rise 1/7
Cardio 16min Implement of Choice (Run, Row, Bike, Versa) 30secs On, 30secs Off WOD E3MOM For 15mins 22 American Kettlebell Swings (53/35) 14 Burpees
GPP Real Athletes Row 1/6
Strength Deadlift 5x5 @ 55-60% E: 90secs For 5 Sets Rest 2min E: 90secs 3 Sets Single Arm Kettlebell Row 10 each Side WOD 30.20.10 Box Jumps Pull Ups EC: 20min Run, Bike, Row or Versa 1min on 1min Off Moderately Hard
GPP No Stress Bench Press 1/5
Strength Bench Press 5x5 @ 55-60% E: 90secs For 5 Sets Rest 2mins E: 90secs For 3 Sets 12 Dumbbell Floor Press WOD 4 Rounds For Time 10 Hang Power Cleans (135/95) 10 Burpees EC: Tabata Row, Bike, Run or Versa
GPP Every day is Not Leg Day or is it? (lol) 1/4
Strength Back Squat 5x5 @ 55-60% E2MOM for 3 sets E:90s For 5 Sets Rest 2 minutes Dumbbell Split Squats X’s 10 Each Leg WOD 14min AMRAP 12 Push Press 12/9 Cal Bike/Row
GPP 1/2 – New Year! New Deal!
Accessory 30min Card Game: Clubs: 20 Split Jumps Spades: 21 Ring Rows Hearts: 200m Ball Gasser (20/14) Diamonds: 21 Push Ups Joker: 200ft on the Versa Climber Ace: 21 Tire Flips King: 200m Farmers Carry (As Heavy As Possible) Queen: 21 Sledge Slams Each Side Red Jack: 2mins Rest +…
1/1 Happy New Year!!
Friday 1/1 – Happy New Year!