GCCF

WARMUP
INSTRUCTOR LED

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

WOD
10,9,8,7,6,5,4,3,2,1 REPS FOR TIME, 20:00 CAP:
HANDSTAND PUSHUPS / MOD: DB PUSH PRESS 45s/30s
FRONT SQUAT 135/95 (RX+ 165/115)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
1 SQUAT CLEAN + 2 PUSH JERK (ASCEND)

WOD
4 ROUNDS FOR TIME, 17:00 CAP:
10 CLEAN & JERKS 135/95
15 TOES TO BAR
30 DOUBLE UNDERS / MOD: 60 SINGLES)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 SETS, EVERY :30:
MUSCLE UPS (UNBROKEN)
MOD: ODD) 3 TRICT PULLUPS / EVEN) 3 RING DIPS

WOD
AMRAP 13:00:
20 DB SNATCH 55/35
200M RUN
20 BOX JUMPS OR STEPUPS 24/20″

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
2RM BENCH PRESS

WOD
42-30-18 REPS FOR TIME:
HANG POWER SNATCH 75/55
RACKED LUNGES

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
4RM BACK SQUAT

WOD
5 ROUNDS FOR TIME:
20 RUSSIAN SWINGS 53/35 (RX+ 70/53)
20 WALL BALL 20/14

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
0:00-10:00 2RM PRESS
10:00-20:00 2RM STRICT PULLUP

WOD
AMRAP 10:00:
10 PULLUPS
10 DB PUSH PRESS 45s/30s
10 BURPEES

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
3RM FRONT SQUAT

WOD
30-20-10 REPS FOR TIME:
HANG POWER CLEAN 135/95
DEADLIFTS

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WARMUP
INSTRUCTOR LED

WOD
AMRAP 35:00:
1000M ROW
50 GOBLET SQUAT 50/35
50 PUSHUPS
50 SITUPS
REST 5:00
1.5 MILE BIKE OR 800M RUN
50 SLAM BALL
50 RING ROWS
50 SITUPS
REST 5:00
*ROW/BIKE/RUN DO NOT COUNT TOWARD REP TOTAL

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
5 SETS, EVERY 2:00:
HANG POWER CLEAN + 3 FRONT SQUAT (ASCEND)

WOD
21-15-9 REPS FOR TIME:
C2B PULLUPS
FRONT SQUAT 155/105 (RX+ 185/135)

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WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20:00 CAP:
3RM BENCH PRESS

WOD
AMRAP 7:00:
20 POWER CLEAN 115/85
20 CAL ROW

AFTERMATH
AT 85% OF 3RM BENCH PRESS
3-3-3 (ACROSS)

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