GCCF

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
5-4-3-1-1 FRONT SQUAT (ASCEND, %65,75,85,95,100%)

WOD
5 ROUNDS FOR TIME, 20:00 CAP:
30 WALL BALL 20/14, 10’
6 POWER SNATCH 115/85 (RX+ 135/95)

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
2 HANG POWER CLEAN

WOD
AMRAP 10:00:
3 POWER CLEANS 155/105 (RX+ 185/135)
40 DOUBLE UNDERS / MOD: 60 SINGLES

COOL DOWN

WARMUP
INSTRUCTOR LED

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

WOD
50-40-30-20-10 LUNGES
5-4-3-2-1 ROPE CLIMB / MOD: 15-12-9-6-3 RING ROWS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
HANG POWER SNATCH + OVERHEAD SQUAT (ACROSS)

WOD
AMRAP 12:00:
15/12 CAL ROW
9 POWER SNATCHES 95/65
6 STRICT TOES TO BAR

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
ODD) 2 STRICT PULLUPS (ASCEND)
EVEN) 2 PRESS (ASCEND)

WOD
FOR TIME, 20:00 CAP:
10 MUSCLE UPS / MOD: 15 RING DIPS
20 DB THRUSTERS 35s/25s
30 DB BURPEE POWER CLEANS
20 DB THRUSTERS
10 MUSCLE UPS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
8 SETS, EMOM:
2 FRONT SQUAT (ACROSS)

WOD
AMRAP 11:00:
21 DEADLIFTS 185/135 (RX+ 225/155)
21 STRICT HANDSTAND PUSHUPS / MOD: BOX HSPU OR DB PRESS

AFTERMATH:
2:00 MAX CAL BIKE
2:00 REST
2:00 MAX SINGLE UNDERS

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
10 SETS, EMOM:
3 POWER CLEAN (ACROSS)

WOD
5:00 MAX REPS:
1:00 DOUBLE UNDERS / MOD: SINGLES
1:00 DB SNATCH 45/30
1:00 SQUAT
1:00 DB SNATCH
1:00 DOUBLE UNDERS / MOD: SINGLES
8:00 1RM CLEAN

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
15:00 CAP:
3RM PRESS

WOD
2 ROUNDS FOR TIME, 20 MIN. CAP:
25 BOX JUMPS 24/20 (RX+ BOX JUMP ONLY)
25 CAL ROW
25 PULLUPS
25 WEIGHTED SITUPS 35/25

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
2RM BACK SQUAT

WOD
FOR TIME:
30/20 CAL BIKE
60 RUSSIAN SWINGS 53/35 (RX+ 70/53)
30 PUSH JERKS 95/65 (RX+ 135/95)

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
30 SETS, EVERY :20:
STRICT MUSCLE UP
MOD: STRICT PULLUP / STRICT TRANSITIONS / STRICT ASSISTED / BANDED

WOD
AMRAP 15:00:
25 WALL BALL 20/14
20 BURPEES
15 TOES TO BAR

COOL DOWN