GCCF

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15X1:00
1) SKI
2) SLED PUSH
3) L-SIT
4) STATIC HANG
5) 20 PULLAPARTS

WOD
AMRAP 10:00:
15 HANG POWER SNATCH 75/55
10 RACKED LUNGES
70M RUN (1 T-POLE)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5X2:00:
5 DEADLIFT (ASCEND)
*USING CLEAN GRIP & MAINTAIN TOUCH AND GO REPS ONLY

WOD
10 ROUNDS, 15:00 CAP:
5 PULLUPS
5 PUSHUPS
15 SQUATS
5 PUSHUPS
(RX+ 5 C2B PULLUPS, 10 PUSHUPS, 15 SQUATS)

AFTERMATH
3 SETS
3 ARM BARS LEFT, 3 RIGHT
10 SCORPION STRETCH
:30 LEG OVER STRETCH LEFT, :30 RIGHT

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12X1:00:
1) 3 POWER SNATCH 135/95 (RX+ 165/115)
2) 12/9 BIKE
3) 10 LATERAL BURPEE

WOD
10:00 LADDER:
5 WALL BALL 20/14, 10′ (KEEP ADDING BY 5)
3 HANDSTAND PUSHUP / MOD: PUSH PRESS 115/85 (KEEP ADDING BY 3)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20X:30:
ODD) POWER CLEAN (ACROSS)
EVEN) SQUAT CLEAN (ACROSS)

WOD
AMRAP 14:00:
7 DEADLIFTS 155/105 (RX+ 205/145)
14 BOX JUMPS / STEPUPS 24/20″
200M RUN / 250M ROW

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12X1:00:
1) PULLUPS
2) PUSHUPS
3) SQUATS

WOD
5 ROUNDS, 15:00 CAP:
10 DB SNATCH 55/40 (RX+ 70/50)
8 LUNGES
30 DOUBLE UNDERS
8 LUNGES

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WARMUP
INSTRUCTOR LED

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

WOD
AMRAP 13:00:
20/16 CAL ROW
15 SWINGS 70/53
10 BURPEES

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
8X1:00:
1 POWER CLEAN + 2 PUSH PRESS (ACROSS)

WOD
15:00 CAP:
30 PUSH JERKS 95/65
15 TOES TO BAR (RX+ 20 T2B)
20 PUSH JERKS 125/85 (RX+ 135/95)
15 TOES TO BAR (RX+ 20 T2B)
10 PUSH JERKS 155/105 (RX+ 185/125)
15 TOES TO BAR (RX+ 20 T2B)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
8 SETS, EMOM:
3 OVERHEAD SQUAT (ACROSS)

WOD
FOR TIME, 10:00 CAP:
4-8-12 THRUSTER 115/85 (RX+ 135/95)
1-2-3 ROPE CLIMB / FLOOR CLIMB X2

AFTERMATH
3 SETS
3 ARM BARS LEFT, 3 RIGHT
1:00 EASY ROW OR BIKE OR BUILDING LAP
:30 SAMSON STRETCH LEFT, :30 RIGHT

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 SETS, EVERY :30:
ODD) 1 POWER SNATCH (ACROSS)
EVEN) 1 CLEAN AND JERK (ACROSS)

WOD
AMRAP 5:00:
9 HANDSTAND PUSHUPS / MOD: 9 HAND RELEASE PUSHUPS
6 LATERAL BURPEES
3 SNATCHES 135/95 (RX+ 165/115)

REST 5:00:

AMRAP 5:00:
9 HAND RELEASE PUSHUPS
6 TOES TO BAR
3 CLEAN AND JERKS 135/95 (RX+ 165/115)

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
8 SETS, EMOM:
2 BENCH PRESS (ACROSS)

WOD
5 ROUNDS FOR TIME, 20:00 CAP:
20 LUNGES
20 RUSSIAN SWINGS 70/53
20 SITUPS
200M RUN

COOL DOWN