GCCF

STRENGTH / FOUNDATION
8X1:00:
3 BENCH PRESS (ACROSS)

WOD
3 ROUNDS, 18:00 CAP:
10 CLEAN AND JERKS 155/105
400M RUN OR 500M ROW (RX+ 25/18 CAL BIKE)

COOL DOWN

STRENGTH / FOUNDATION
4X2:30:
8 FRONT SQUAT (ASCEND)

WOD
#1
21-15-9 15:00 CAP:
SNATCH 85/55
PULLUPS (RX+ C2B PULLUP)

OR
#2
12-9-6, 15:00 CAP:
SNATCH 135/85
BAR MUSCLE UP

COOL DOWN

STRENGTH / FOUNDATION
4X2:30:
3 PUSH PRESS + 3 PUSH JERK (ASCEND)

WOD
AMRAP 12:00:
8 TOES TO BAR
12 SWINGS 53/35
16 KB PUSH JERK
20 DOUBLE UNDERS / MOD: 30 SINGLES

AFTERMATH
3 SETS
3 ARM BARS PER ARM (LIGHT)
RING STRETCHES

COOL DOWN

STRENGTH / FOUNDATION
5X2:00:
2 BACK SQUAT (ASCEND)

WOD
AMRAP 10:00:
10 DB LOW CARRY LUNGES 35s/25s (RX+ 55s/40s)
10 RENEGADE ROWS
10 WEIGHTED SITUPS

AFTERMATH
2 SETS
1:00 LIGHT BIKE OR ROW
COBRA STRETCH
12 SCORPIONS
12 BRIDGES
LEG OVER STRETCH

COOL DOWN

STRENGTH / FOUNDATION
20X:30:
MUSCLE UP (UNBROKEN)
MOD: ODD) 2 STRICT PULLUP / EVEN) 2 RING DIP (ACROSS)

WOD
4 ROUNDS, 15:00 CAP:
250M ROW OR 200M RUN
14 HANG POWER CLEANS 95/65 (RX+ 115/85)
14 BURPEES

AFTERMATH
10-8-6-4-2 PRESS (ASCEND)
*QUICK SETS, TAKE LESS THAN 10:00

COOL DOWN

STRENGTH / FOUNDATION
10X1:00:
HANG POWER SNATCH + POWER SNATCH (ASCEND)

WOD
9-15-21, 12:00:
DEADLIFT 275,225,185/185,155,135
DB PUSH PRESS 55s/35s *DON’T DUMP DBs

AFTERMATH
3 SETS
3 ARM BARS PER ARM
LEG OVER STRETCH (APPROX. :30 PER SIDE)

COOL DOWN

STRENGTH / FOUNDATION
8X1:00:
2 FRONT SQUAT (ACROSS) 75% OF 1RM

WOD
2 ROUNDS, 20:00 CAP:
600M RUN OR 750M ROW
5 ROUNDS
5 C2B PULLUPS / MOD: JUMPING C2B
10 WALL BALLS 20/14
15 DOUBLE UNDERS / MOD: 25 SINGLES

COOL DOWN

STRENGTH / FOUNDATION
5X2:00:
PUSH PRESS + PUSH JERK + SPLIT JERK (ASCEND)

WOD
AMRAP 12:00:
20 SITUPS
16 PLATE OVERHEAD LUNGES 35/25
12 PLATE GROUND TO OVERHEAD
8 PUSHUPS ON PLATE

AFTERMATH
3 SETS
20 SEATED BANDED ROWS (MEDIUM BAND)
20 PULLAPARTS (LIGHT BAND)
COBRA STRETCH + BRIDGE HOLD (APPROX. :30 EACH)

COOL DOWN

STRENGTH / FOUNDATION
10X1:00:
3 HANG POWER CLEAN (ASCEND)

WOD
5 ROUNDS, 12:00 CAP:
10/7 CAL BIKE
10 BURPEE BOX JUMPS / MOD: BURPEE STEPUP 24/20

AFTERMATH
3 SETS
20 SEATED BANDED ROWS (MEDIUM BAND)
20 PLATE ARM RAISES (LIGHT PLATE)
20 PULLAPARTS (LIGHT BAND)

COOL DOWN

STRENGTH / FOUNDATION
5X2:00:
5 PAUSE BACK SQUAT (ASCEND)

WOD
AMRAP 12:00:
250M ROW OR 200M RUN
5 DB HANG SNATCHES LEFT 55/40 (RX+70/50)
5 DB THRUSTER LEFT
5 DB HANG SNATCHES RIGHT
5 DB THRUSTER RIGHT

AFTERMATH
10-8-6-4-2 PRESS (ASCEND)
*QUICK SETS, TAKE LESS THAN 15:00

COOL DOWN