GCCF

STRENGTH / FOUNDATION

10:00:

4 BACK RACK REVERSE LUNGE

WOD

12 ROUNDS, 25:00 CAP:

5 PULLUP

10 PUSHUP

15 SQUAT

165M ROW/SKI OR 350M BIKE OR 800M RUN BUY-IN AND BUY-OUT

COOL DOWN

STRENGTH / FOUNDATION

15:00:

3 ARM BAR L/R

10 SA BAND ROW L/R

10 FACEPULL

10 HANG TO ACTIVE SHOULDER

10 SCAP PUSHUP

10 CAT-COW

10 SUPERMAN

COBRA

CHILDS POSE

DOWN DOG

WOD

5 ROUNDS, 20:00 CAP:

20 R. SWING 70/53

15/12 CAL ROW

20 SITUPS

60 DUBS / MOD: 90 SINGLES

COOL DOWN

STRENGTH / FOUNDATION

7X1:30:

3 FRONT SQUAT (ACROSS)

WOD

AMRAP 15:00:

21-15-9-3-6-9-ETC.

HSPU (RX+ STRICT HSPU) / MOD: DB/KB PRESS OR PUSH PRESS

DB/KB STEPUP OVER 35s/25s, 20”

COOL DOWN

STRENGTH / FOUNDATION

10:00:

3 PRESS

5 BENTOVER ROW

WOD

AMRAP 20:00:

3 STRICT PULLUP (RX+ RING MUP)

5 T2B (RX+ TTR)

7 POWER CLEAN 95/65 (RX+ 115/85)

200M RUN OR 550M BIKE

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

POWER SNATCH (ACROSS)

WOD

20:00 CAP:

400M RUN / MOD: 1100M BIKE

20 WALL BALL 20/14, 10/9’

30 DB HANG SNATCH 50/35

20 WALL BALL

20 DB SNATCH

20 WALL BALL

10 DEVILS PRESS

20 WALL BALL

COOL DOWN

STRENGTH / FOUNDATION

12:00:

12 DB CURL

12 DB PRESS

12 DB ROW

12 STRICT KNEE RAISE

BUDDY WOD

6 ROUNDS, 20:00 CAP:

18 BOX JUMP OVER 20”

14 HANG POWER CLEAN 155/105

10 PUSH JERK

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 ARM BAR L/R

5 SUPERMAN

5 CAT-COW

5 BIRDDOG L/R

8 SCORPION

8 DOWN DOG TOE TAP

8 HANG ACTIVE SHOULDER

WOD

(MURPH PREP)

5 ROUNDS, 20:00 CAP:

10 PULLUP

20 PUSHUP

30 SQUAT

*EVERY 3:00 STARTING AT 0:00, DO 10 BURPEE

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 BENCH PRESS

10 PULLAPART

WOD

21-18-15-12-9-6-3, 12:00 CAP:

KB SWING 53/35 (RX+ 70/53)

GOBLET REVERSE LUNGE

AFTERMATH

TABATA R. TWIST

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 DEADLIFT

WOD

*FOR TOTAL CALS/REPS

5:00 CAL BIKE

1:00 REST

5:00 CAL RUN OR SKI OR BURPEE TO TARGET

1:00 REST

5:00 CAL ROW

COOL DOWN

STRENGTH / FOUNDATION

5X2:00:

3 FRONT SQUAT (ACROSS)

WOD

AMRAP 12:00:

10/7 RING DIP

15 MB G2OH 50/30

50 DUBS / MOD: 75 SINGLES

COOL DOWN