WOD

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
BENCH
EVERY 3 MINS. X5 SETS AT 85% OF 1RM BP
GO FOR MAX REPS

AMRAP 25 MINS:
1 MIN. HIGH PLANK HOLD
15 SITUPS
30 MOUNTAIN CLIMBERS
15/10 CALORIE ROW

COOL DOWN

WARMUP
INSTRUCTOR LED

WOD
AMANDA
9-7-5 REPS FOR TIME OF:
MUSCLE UP
SQUAT SNATCH 135/95

OR

WOD
11-9-7-5-3 REPS FOR TIME OF:
WEIGHTED RING DIPS 25/15
POWER SNATCH 125/85

AFTERMATH
TABATA PULLUPS
*JUMPING, KIPPING OR STRICT

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
FRONT SQUAT
EVERY 2 MINS. X7 SETS START AT 70% OF 1RM FS
3 REPS + PAUSE IN THE BOTTOM

AMRAP 15 MINS:
BUILDING LAP FARMER’S CARRY 55’s/35’s
200M RUN

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
CLEAN AND JERK
EVERY 90 SEC. X6 SETS AT 70-75% OF 1RM CLEAN
3 POWER CLEANS + PAUSE IN THE CATCH
2 HIGH HANG SQUAT CLEAN
1 SPLIT JERK

3 ROUNDS FOR TIME:
50 DOUBLE UNDERS / MOD. 125 SINGLE UNDERS
20 BURPEES
10 RACKED LUNGES 135/95 (RX+ 165/115)

COOL DOWN

HAPPY JULY 4TH!!!
GYMCORE CROSSFIT IS CLOSED

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
PRESS
FIND 2RM

WOD
AMRAP 7 MINS.
5 STRICT HANDSTAND PUSHUPS (RX+ 4″ DEFECIT) / 5 DB PRESSES
10 MED BALL STEPUPS 20″, 20/14(15) (RX+ 25/20)
THEN, REST 3 MINS.
AMRAP 7 MINS.
10 MED BALL OVERHEAD LUNGES 20/14(15) (RX+ 25/20)
5 RING ROWS (RX+ DECLINE 12″ BOX)

COOL DOWN

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
DEADLIFT
FIND 1RM

WOD
21-15-9 REPS FOR TIME OF:
PULLUPS (RX+ C2B)
DB SNATCH LEFT 40/30 (RX+ 55/40)
DB SNATCH RIGHT

COOL DOWN

WARMUP
INSTRUCTOR LED

WOD
AMRAP 24 MINS. RECORD TOTAL CALS, DU’s & PUSHUPS:
400M RUN
1 MIN. ROW FOR CALORIES
1 MIN. DOUBLE UNDERS / MOD. SINGLES
1 MIN. HAND RELEASE PUSHUPS

AFTERMATH
TABATA CHOICE

WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
OVERHEAD SQUAT
3-3-3-3-3

WOD
4 ROUNDS FOR TIME:
1 ROPE CLIMB / MOD. 4 ROPE KNEE RAISES
12 DB SQUATS 45’s/30’s
1 LEGLESS ROPE CLIMB / MOD. 2 HAND OVER HAND ASCENTS FROM FLOOR
12 WEIGHTED SITUPS 45/30

COOL DOWN

WARMUP
INSTRUCTOR LED

WOD
ELIZABETH
21-15-9 REPS FOR TIME OF:
SQUAT CLEAN 135/95
RING DIP

AFTERMATH
600M RUN
750M ROW
.5 MILE BIKE

COOL DOWN