GDF 28

by | Feb 16, 2019 | GDF

GDF 28 1000m Row30 Hang Power Snatch15 Wall Walks100m Farmer Carry15 Wall Walks30 Hang Power Snatch1000m RowUse a barbell weight that you can successfully cycle at least 10-15 reps at a time. This is meant to be a grinder, but shouldn’t be a struggle. Scale to...

GDF 27

by | Feb 15, 2019 | GDF

GDF 27 25 Minutes Steady Cardio -Right Into- AMRAP 5 Minutes: 3 Man Makers 30 Double Unders For the cardio, choose one modality (running, rowing, biking) or a combination. The goal is to move continuously at an aerobic pace for the entire 25 minutes, Each Man Maker...

GDF 26

by | Feb 13, 2019 | GDF

GDF 26 15 Minutes:300m Row 10 Dumbbell Box Step Overs12 Toes to BarReplace the row with a 200m RunEach side of the stepover is 1 rep, if you have no box, scale to 10 walking lunges. Scale TTB as needed. This is meant to be a consistent, aggressive pace-just...

GDF 25

by | Feb 13, 2019 | GDF

GDF 25 Five 4:00 Rounds:8 Burpees over Dumbbell12 Double Dumbbell Clean and Jerks16 Air Squats-Then-Tabata CoreThe rounds are meant to be all out effort, maximizing the rest time. Perform each dumbbell clean and jerk with one of the heads of each bell touching the...

GDF 24

by | Feb 11, 2019 | GDF

GDF 24 1 Mile Run30 Dumbbell Snatch30 Med Ball Twists 800m Run20 DB Snatch20 Med Ball Twist400m Run10 DB Snatch10 Med Ball Twist Perform number of reps for med ball twist on EACH SIDE (Left 1, Right 1, Left 2, Right 2…). Dumbbell snatch is TOTAL reps. Pick a...