Thursday December 1, 2016

Starting today and going through January there will be two programming tracks. One for people who would like to focus on GPP (General Physical Prepardness) and whose focus should be a cardiovascular response. The other for those who feel their strength numbers are holding back their performance. There will be no going back and forth between programs. Once you select a track, that’s the one you’ll follow for the month. You can switch back at the new year if you want. 


A) 3 RFT:

  • 20 Calorie Bike
  • 40 GHD Situps

Rest 3 minutes between rds

B) 3 sets of 8 Pullups rest 90 sec between


A) 3 RFT:

  • 10 Front Squats, BW/75%BW
  • 25 Sit-ups w/ plate, 45#

Rest 3 minutes between rds

B) 3 sets of:

  • 8 Pull-ups
  • 10 Push-ups  

Rest 90 sec between