GCCF

(TODAY’S CLASSES)

*930A – 430P – 530P

(RESERVE ON ZENPLANNER)

STRENGTH / FOUNDATION

3X3:00:

21 SQUAT JUMP

15 JUMPING PULLUP

WOD

AMRAP 15:00:

12 T2B

9 BURPEES

6 DB DEADLIFTS 50s/35s

3 DB HANG SNATCHES

COOL DOWN

STRENGTH / FOUNDATION

4X3:00:

100 JUMP ROPE

12 DB CURL

20 TRICEP BAND PULL DOWN

BUDDY WOD

AMRAP 24:00:

*TEAMS OF 3 – 1 WORKS AT A TIME – ALT. EXERCISES

10/8 CALS

8 WALL BALLS

6 DB HANG SNATCHES

4 INCHWORM TO PLANK

COOL DOWN

WOD

*TEAMS OF 2 OR SOLO

12 ROUNDS, 30:00 CAP:

THE WORKOUT GOES LIKE THE SONG – 1 – 2.1 – 3.2.1 – 4.3.2.1 – 5.4.3.2.1 – ETC.

12 DAYS OF XMAS

1 SNATCH 135/95

2 FRONT SQUATS

3 JERKS

4 DEADLIFTS

5 T2B

6 PULLUPS

7 PUSHUPS

8 MB LUNGES 50/30

9 MB G2OH

10 BURPEES

11 LATERAL JUMPS

12 CAL BIKE-SKI-RUN

COOL DOWN

STRENGTH / FOUNDATION

3X4:00:

3 ARM BAR L/R

5 BRIDGE

40 BRIDGE STEP

5 BIRDDOG L/R

10 SCORPION

5 CAT- COW

WOD

16:00 CAP:

100 DUBS / MOD: 150 SINGLES

75 HANG POWER CLEANS 75/55

100 SITUPS

75 PUSH PRESSES

100 DUBS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 BENCH PRESS

WOD

6 ROUNDS, 18:00 CAP:

10 BOX JUMP OVERS 24/20”

20 R. SWINGS 53/35 (RX+ 70/53)

10 RING ROWS

1:00 REST

COOL DOWN

STRENGTH / FOUNDATION

4X2:30:

10 SA BULGARIAN SPLIT SQUAT L/R

WOD

AMRAP 16:00:

BUY-IN: 1000M ROW-SKI OR 800M RUN OR 2000M BERG-ECHO-AB

THEN,

10 WALL BALLS 20/14, 10/9’

10 BURPEES

10 V-UPS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

5 PRESS

5 BENTOVER ROW

WOD

10 ROUNDS, 20:00 CAP:

5 DEADLIFTS 225/155 (RX+ 275/185)

7 DB JERKS 50s/35s (RX+ STRICT HSPU)

9/7 CALS *9 CAL RUN

COOL DOWN

STRENGTH / FOUNDATION

20X:30:

1) STATIC HANG

2) SQUAT HOLD

3) PLANK HOLD

4) PLANK HOLD

BUDDY WOD

*TEAMS OF 2 – SPLIT REPS AND WORK 1 AT A TIME

80-60-40-20, 20:00 CAP:

SWINGS 53/35

MB SITUPS 30/20

MB STEPUPS 20”

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 RING DIP

3 TEMPO RING ROW 1:3

WOD

AMRAP 12:00:

15/12 HAND RELEASE PUSHUPS (RX+ 5 RING MUPS)

10 THRUSTERS 95/65

50 DUBS / MOD: 75 SINGLES

AFTERMATH

TABATA X12

COOL DOWN

STRENGTH / FOUNDATION

12:00:

SNATCH GRIP DEADLIFT + TNG POWER SNATCH + HANG POWER SNATCH

WOD

15-12-9-6-3, 16:00 CAP:

POWER SNATCHES 115/85

20/16 CAL ROW OR 17/14 BERG-SKI OR 14/11 ECHO/AB OR 17 RUNNER

COOL DOWN