GPP and CFL

Skill





Handstand Walk Progressions x 10 Minutes.

WOD





AMRAP 20:

GPP and CFL

Strength 





EMOM 10:

Minutes 0:00-5:00: 2 Jerks @70%

Minutes 6:00-10:00: 2 Jerks @75%

WOD

GPP

Strength 





Power Clean: 1RM. Rest 2:00
– Take 8-10 sets and build to a new 1RM.

WOD

GPP

Strength

Jerk: 1RM. Rest 2:00

WOD

4 Rounds of:
21/18 Calorie Bike
15 Pull-ups
9 Hang Power Cleans (135, 95)

GPP

Strength

Wide Stance Box Squat: 8 x 3 @60% of last Monday 3RM, every 60s.
– Same Box as Monday

WOD

AMRAP 7:

GPP and CFL

WOD

For total time:
Row 750m
50 Abmat Sit-ups
Rest 2:00
Row 750m
50 HR Push-ups
Rest 2:00
Row 750m

GPP and CFL

Skill

T2B or Knee Lifts: Accumulate Volume in 7 Minutes. Rest as needed between sets.

WOD

20 Minutes on the clock with 1 Kettlebell:

GPP

Strength

Wide Stance Box Squat: 3RM. Rest 2:00
– 15” Box

WOD 





“Gameday”
For total time:

GPP and CFL 

WOD

In teams of 2:
3 Rounds of, 90s Stations:
1) Alternating Weighted Step-ups (35, 25 DBs) (24, 20)
2) G20H w. a plate (45, 25)
3) Overhead Squat (75, 55)