GCCF

*NO 530AM CLASS

STRENGTH / FOUNDATION

12:00:

5 SA PRESS L/R

5 SA ROW L/R

10 PULLAPART

WOD

AMRAP 16:00:

*CALS

12 SA HANG CLEAN AND JERKS 50/35

12 SA OHL

–

*CAL LIST

15/12 ROW

12/9 B.ERG-SKI-AB

12 RUNNER

10/7 ECHO

COOL DOWN

STRENGTH / FOUNDATION

12:00:

(3-4 SETS)

10 DB CURL

8 DB SQUAT

6 DB PRESS

4 DB DEADLIFT

2 RENEGADE ROW (2PU)

BUDDY WOD

AMRAP 16:00:

100 SINGLE UNDERS

40 MOUNTAIN CLIMBERS

30 SITUPS

20 MB G2OH 50/30

10 MB SQUATS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

(3-4 SETS)

3 ARM BAR L/R

10 SCORPION

COBRA STRETCH

DOWN DOG

15 SCAP PUSHUP

5 BIRDDOG L/R

5 CAT-COW

WOD

AMRAP 10:00:

20 THUSTERS 45/35

15 SQUAT THRUSTS

10 RING ROWS

AFTERMATH

TABATA X12

COOL DOWN

STRENGTH / FOUNDATION

12:00:

6 BACK RACK REVERSE LUNGE

WOD

16:00 CAP:

18-15-12

HANG POWER CLEANS 135/95

BOX JUMPS 24/20”

THEN, 15-12-9

HAND RELEASE PUSHUPS

BOX JUMPS

THEN, 12-9-6

POWER CLEANS

BOX JUMPS

COOL DOWN

STRENGTH / FOUNDATION

12:00:

4 BENCH PRESS

WOD

10 ROUNDS, 20:00 CAP:

6 SA DEVILS PRESS 50/35

8 T2B

12/10 CALS *12 RUN

COOL DOWN

*Tuesday’s gym schedule/potential cancellations, TBD.

STRENGTH / FOUNDATION

12:00:

5 BACK SQUAT

WOD

AMRAP 15:00:

20 WALL BALL 20/14, 10/9’

15 SWINGS 53/35

10 PRESSES 115/75

COOL DOWN

STRENGTH / FOUNDATION

15X:40:

1 SNATCH + 1 OHS

WOD

1 TO 10, 15:00 CAP:

DEADLIFTS 185/135 (RX+ 225/155)

C2B PULLUPS (RX+ BAR MUPS)

COOL DOWN

BUDDY WOD

*TEAMS OF 2 OR 3 – SPLIT CALS, THEN EACH PERFORM A FULL ROUND OF 8,4,2,1

AMRAP 40:00:

40 CALS

8 BURPEES

4 GOBLET SQUATS

2 DB SNATCHES

1 PULLUP

COOL DOWN

WOD

10 ROUNDS, 15:00 CAP:

3 POWER CLEANS 155/105 (RX+ 185/125)

2 PUSH JERKS

35 DUBS / MOD: 50 SINGLES

*AT THE 15:00 MARK A 3:00 REST WILL BEGIN, THEN

5X1:00:

1 CLUSTER

COOL DOWN

STRENGTH / FOUNDATION

12:00:

3 STRICT PULLUP

3 SA FLOOR PRESS L/R

WOD

AMRAP 20:00:

10 RING ROWS

20 LUNGES

10 SA FLOOR PRESS 55/40 (RX+ 75/50)

20/16 CAL ROW / MOD: 15/12 BIKE-SKI OR 15 RUNNER

COOL DOWN