GCCF

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
4 SETS, EVERY 2:00:
6 BACK SQUATS (ASCEND)

WOD
NANCY
5 ROUNDS FOR TIME, 20:00 CAP:
400M RUN
15 OVERHEAD SQUATS 95/65

COOL DOWN

WARMUP
INSTRUCTOR LED

WOD
10 SETS, EMOM:
5 STRICT PULLUPS
10 LUNGES
5 BURPEES

WOD
3 ROUNDS FOR TIME:
15 POWER CLEAN 135/95 (RX+ 165/115)
30 WALL BALLS 20/14, 10′

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
5RM DEADLIFT

WOD
AMRAP 15:00:
10 MED BALL STEPUPS 20″, 30/20
10 STRICT HANDSTAND PUSHUPS / MOD: BOX HSPU OR HR PUSHUPS
200M RUN

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY :90:
3 PUSH JERK (ASCEND)

WOD
AMRAP 10:00:
5 PUSH PRESS 135/95 (RX+ 155/105)
10 TOES TO BAR / MOD: 15 V-UPS
30 DOUBLE UNDERS / MOD: 45 SINGLES OR 6/4 CAL BIKE

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HAPPY LABOR DAY
THERE IS ONLY A 9:00 AM CLASS TODAY

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
30 SETS, EVERY :20:
1 POWER SNATCH

WOD
PARTITION REPS, BREAK IT UP HOWEVER, GET IT DONE:
50/40 CAL ROW
50 SLAM BALL 30/20
30/23 CAL BIKE
50 DB SNATCH 55/35
20/14 CAL SKI
50 BURPEES

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12:00 LADDER, EMOM:
MUSCLE UPS / MOD: RING DIPS
*UNBROKEN SETS ONLY
**WHEN YOU FAIL TO GET TO THE NEXT NUMBER
GO BACK TO 1 REP
(I.E. 1,2,3,4,4,1,2,2,1,2,2,1,ETC.)

WOD
3 ROUNDS FOR TIME:
10 DEADLIFTS 225/155:
200M RUN
50 DOUBLE UNDERS / MOD: 75 SINGLES

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WARMUP
INSTRUCTOR LED

WOD
6 SETS, EV ERY :90:
2 FRONT SQUATS
*REP 1 (PAUSE), REP 2 (NO PAUSE)

WOD
21-15-9 REPS OF, 15:00 CAP:
HANG POWER CLEAN 95/65
FRONT SQUAT
PULLUPS

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
2 PRESS + 2 STRICT PULLUP (ACROSS)

WOD
8 ROUNDS FOR TIME, 20:00 CAP:
4 STRICT HANDSTAND PUSHUPS / MOD: DB PRESS 45s/30s
5 HANG POWER SNATCH 115/80
6 CAL BIKE

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
6 SETS, EVERY :90:
POWER CLEAN + SQUAT CLEAN (ASCEND)

WOD
20:00 LADDER:
1 CLEAN & JERK 135/95 (RX+ 185/125)
2 BURPEES (RX+ 1 MUSCLE UP)

*C&J REP LADDER: 1,2,3,4,ETC.
BURPEE REP LADDER: 2,4,6,8,ETC.
MUSCLE UP REP LADDER: SAME AS C&Js

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVRY 2:00
3 BENCH PRESS (ACROSS)

WOD
AMRAP 12:00:
20 CAL ROW
15 SWINGS 70/53
10 BURPEES

COOL DOWN