GCCF

STRENGTH / FOUNDATION

12X:50:

1 POWER SNATCH

WOD

10 ROUNDS, 16:00 CAP:

5 STRICT PULLUPS

200 METER ROW-SKI OR 400M BIKE OR 160M RUN

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

1 HANG SQUAT CLEAN

WOD

AMRAP 5:00:

8 HANG POWER CLEANS 115/85 (RX+155/105)

8 LATERAL BURPEES

–

REST 3:00:

–

AMRAP 5:00:

40 DUBS / MOD: 60 SINGLES

8 DEADLIFTS

8 LATERAL BURPEES

COOL DOWN

STRENGTH / FOUNDATION

12:00:

2 BENCH PRESS

WOD

6 ROUNDS, 12:00 CAP:

8/6 RING DIPS (RX+ 5 RING MUPS)

5 THRUSTERS 115/75 (RX+ 135/85)

AFTERMATH

1200M RUN-SKI

2500M B.ERG

3000M AB-ECHO

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 BACK SQUAT

WOD

AMRAP 16:00:

16/13 CAL ROW OR 12/9 CAL BIKE

16 DB SNATCHES 50/35

16 V-UPS (RX+ T2B)

16 GOBLET SPLIT SQUATS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

(3-4 SETS)

8 BAND TWIST L/R

8 PALLOF PRESS L/R

8 TEMPO TRIS

8 PAUSE ROW

8 FACEPULL

BUDDY WOD

TEAMS OF 2 – ALT. ROUNDS

AMRAP 20:00:

8 SQUAT THRUSTS

8 SWINGS 53/35

8 WALL BALLS 20/14, 10/9

COOL DOWN

STRENGTH / FOUNDATION

12:00:

2 SUMO DEADLIFT

WOD

3 ROUNDS, 16:00 CAP:

(RX+ 1 ROPE CLIMB)

20 MB STEPUP OVERS 50/30, 24/20”

(RX+ 1 ROPE CLIMB)

500M ROW / MOD: 400M RUN OR 1000M BIKE

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 FRONT SQUAT

WOD

AMRAP 8:00:

2 DEFICIT PUSHUPS (RX+ STRICT HSPU)

6 DB CLEANS 50s/35s

*ADD 2 PUSHUPS EVERY ROUND

AFTERMATH

TABATA X16

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 DB FLOOR PRESS

3 STRICT PULLUP

WOD

3 ROUNDS, 12:00 CAP:

15 POWER SNATCHES 75/55

15 PULLUPS

15 BACK SQUATS

AFTERMATH

1000M RUN-SKI

2000M B.ERG

2500M ECHO-AB

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

1 POWER CLEAN

WOD

20:00 CAP:

75-60-45-30-15 DUBS / MOD: SINGLES +20

25-20-15-10-5 BURPEES

50-40-30-20-10 SITUPS

COOL DOWN

*NO 530AM CLASS

STRENGTH / FOUNDATION

12:00:

5 SA PRESS L/R

5 SA ROW L/R

10 PULLAPART

WOD

AMRAP 16:00:

*CALS

12 SA HANG CLEAN AND JERKS 50/35

12 SA OHL

–

*CAL LIST

15/12 ROW

12/9 B.ERG-SKI-AB

12 RUNNER

10/7 ECHO

COOL DOWN