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
GPP
Strength
Jerk: 1RM. Rest 2:00
WOD
4 Rounds of:
21/18 Calorie Bike
15 Pull-ups
9 Hang Power Cleans (135, 95)
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:
Strength
Wide Stance Box Squat: 8 x 3 @60% of last Monday 3RM, every 60s.
– Same Box as Monday
WOD
AMRAP 7: