GCCF

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 SETS, EVERY :30:
SQUAT SNATCH (ACROSS)

WOD
10 ROUNDS FOR TIME, 17:00 CAP:
3 POWER SNATCH 115/85 (RX+ 135/95)
6 C2B PULLUPS
9 SQUATS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
8 SETS, EMOM:
2 BACK SQUATS (ACROSS)

WOD
AMRAP 12:00:
20 CAL ROW
10 BOX JUMPS 24/20 (RX+ 30/24)
15 TOES TO BAR / MOD: 20 V-UPS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, 1:00 WORK / 1:00 REST
MAX REPS STRICT HANDSTAND PUSHUPS / MOD: BOX OR PUSHUPS

WOD
5 ROUNDS FOR TIME, 17:00 CAP:
30 DOUBLE UNDERS / MOD: 45 SINGLES
20 WALL BALL 20/14, 10′ (RX+ 30/20)
10 POWER CLEANS 115/85

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) 14 GOBLET LUNGES (ASCEND)
2) :15 L-SIT ON PULLUP BAR
3) 10 KNEELING BOTTOM UP KB PRESS 5L/5R (ASCEND)

WOD
AMRAP 13:00:
12/9 CAL BIKE
2 ROPE CLIMB (RX+ 1 LEGLESS) / MOD: 2 FLOOR CLIMB
15 BURPEES

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 SETS, EVERY :30:
POWER CLEAN + PUSH PRESS (ACROSS)

WOD
10 ROUNDS FOR TIME, 20:00 CAP:
3 BAR MUSCLE UPS / MOD: 3 STRICT C2B PULLUPS
6 PUSH PRESS 115/85
9 SWINGS 53/35 (RX+ 70/53)

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
2 HANG SQUAT SNATCH (ASCEND)

WOD
21-15-9 REPS FOR TIME, 15:00 CAP:
OVERHEAD SQUAT 95/65
DB SNATCH X2 40/25

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
12 SETS, EMOM:
1) ROPE CLIMB
2) HANDSTAND HOLD
3) 10 PALLOF PRESS (EACH SIDE)

WOD
AMRAP 16:00:
14 BOX JUMP 24/20
12 TOES TO RINGS
10 RENEGADE ROWS 55s/35s
8 DB CLEANS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
2 SPLIT JERK (ASCEND)

WOD
FOR TIME, 15:00 CAP:
90 DOUBLE UNDERS / MOD: 135 SINGLES
60 RUSSIAN SWINGS 53/35
30 KB PUSH PRESS
45 RUSSIAN SWINGS
75 DOUBLE UNDERS / MOD: 115 SINGLES

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
HANG POWER CLEAN + FRONT SQUAT + SQUAT CLEAN

WOD
5 ROUNDS, 15:00 CAP:
10 C2B PULLUPS (RX+ 7 BAR MUSCLE UPS)
5 SQUAT CLEAN 155/105 (RX+ 7 SQUAT CLEANS)

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
4 SETS, EVERY 3:00:
10-5-5-10 BENCH PRESS
(ASCEND THROUGH 10-5-5, THEN BACK OFF FOR 10)

WOD
5 ROUNDS FOR TIME, 17:00 CAP:
10/7 CAL BIKE
12 BURPEES
24 LUNGES

COOL DOWN