GPP and CFL
Skill
Skill Work Set-up + Review Options:
Ideas:
Light Oly Work
Gymnastics Static Holds Gymnastics Movements
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%
Strength
EMOM 8:
Minutes 0:00-4:00: 2 Jerks @75%
Minutes 5:00-8:00: 2 Jerks @80%
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
WOD
5 Stations of:
1) Max Broad Jump x 3 Attempts
2) Max Burpees in 2 Minutes
3) Max Air Squats in 2 Minutes
GPP
WOD
”Open WOD 14.4”
AMRAP 14:
60 Calorie Row
50 T2B
40 Wallballs
30 Cleans (135, 95)
WOD
”Open WOD 14.4”
AMRAP 14:
60 Calorie Row
50 T2B
40 Wallballs
30 Cleans (135, 95)
GPP and CFL 12/13
Strength
Box Squat: 8 x 3 @65% of Last Monday 3RM, every 60s.
WOD
Strength
Box Squat: 8 x 3 @65% of Last Monday 3RM, every 60s.
WOD
GPP and CFL
Strength
EMOM 10:
Minutes 0:00-5:00: 2 Jerks @70%
Minutes 6:00-10:00: 2 Jerks @75%
WOD
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
Strength
Power Clean: 1RM. Rest 2:00
– Take 8-10 sets and build to a new 1RM.
WOD