GPP

Strength





Paused Front Squat: 6 x 3 @75%, every 90s.
*1 Second Pause on each rep
*Take 4 sets to build to 75% before starting the clock

GPP

WOD





With a running clock with a partner with one athlete completing a full round at a time:

0:00-10:00 Max Rounds of:

GPP and CFL 

WOD

AMRAP 20:
2 Legless Rope Climbs
4 Strict HSPU
6 Deadlifts (275, 185)
8 Goblet Squats (70, 53)

Rx+:(315, 205) (88, 70)

GPP and CFL

Strength





1a) Medium Grip Bench Press: 5 x 5, adding weight each set. Rest 60s. – Rest longer as the weight gets heavier.

GPP and CFL





12 Days of CF Christmas!

Performed how the song is sung..
1 Full Clean (95/65) (65/45)(45/15)
2 Pull Ups- No Bands
3 HSPU
4 Box Jumps (24/20)

GPP and CFL

Strength





Box Squat: 7 x 3 @70% of 12/3 3RM, every 60s.

WOD

GPP and CFL

Skill





Skill Work Set-up + Review Options:
Ideas:
Light Oly Work
Gymnastics Static Holds Gymnastics Movements

GPP and CFL

Strength





EMOM 8:
Minutes 0:00-4:00: 2 Jerks @75%
Minutes 5:00-8:00: 2 Jerks @80%

GPP

Strength

1RM Front Squat

WOD





EMOM 20:
MINUTE 1: 10 Deadlifts (185, 125)

GPP

WOD





5 Stations of:
1) Max Broad Jump x 3 Attempts
2) Max Burpees in 2 Minutes
3) Max Air Squats in 2 Minutes