Sunday 8.20.17 GPP: Bike 1 Lap Mobility: Roll Quads- Hip Swings- Twisted Cross- Glute bridges 40 Min Cap Bike 4 Laps. Then….3 Rds 10 BJO 24/20 10 Pushups 10 KB Situps 26/18 or 18/10 Bike 3 Laps. Then….3 Rds 10
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Saturday 8.19.17
Saturday 8.19.17 GPP: Run 400m Mobility: Roll IT Band- 90/90- Worlds Grt- Saddle Deck of Cards! In 35 Min Sledge Hammer R/L or Middle MB Situps Jump Sq 20/14-20/12-20/10 KBS 53/44-44/35-35/26 Face cards are as Follow King Run 400 Queen
Read moreFriday 8.18.17
Friday 8.18.17 GPP: 3 Rds (5 Min) Row 15/9 Bike 12/7, 15/10 Pushups Mobility: YTW’s- Open/Close- Banded Pass thrus- Tri Mash 1 RM BP (20 Min Running Clock) Athletes have 0-4 Min to Warm-Up 16 Min to Est. 1 RM
Read moreThursday 8.17.17
Thursday 8.17.17 GPP: Tabata x2 PC, SC, PJ, SJ Mobility: BBFR- Face pulls- Coach- Bar Hang EMOM x33 1 PC+ 1SC +1Jerk You can climb if you like but NO Fails. Failing a Rd is a 10 Burpee penalty
Read moreWednesday 8.16.17
Wednesday 8.16.17 GPP: 2Rds Row 200/150, 10 DL, 10 GM Mobility: 1/2 Split- Glute St- T-Spine- Pull aparts 1 RM DL (20 Min Running Clock) Athletes have 0-4 Min to Warm-Up 16 Min to Est. 1 RM E2M will get
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