9/2-9/8
Monday
“Labor Day”
A. 4 Rounds For Time: w/ Partner:
– 40 KB Swings (70/53)
– 40 Burpee Box Jump Overs (24/20)
– 400m Run (together)
– 40 Pullups
– 40 Wall Balls (20/14)
Tuesday
A. HSPU Strength Work
2-3 Sets:
– AMRAP Strict HSPU (scale= Seated DB Press)
Rest 20s
– AMRAP Kipping HSPU (scale= DB Push Press)
Rest 20s
– AMRAP Pushups
Rest as needed between sets
B. For Time (8 min Cap):
– 36/26 Cal AB
– 18 Deadlifts (255/165)
– 36/26 Cal Row
Wednesday
A. 15 Minutes to warm up/practice Power snatch
B. “Isabel”
For Time (8 Min Cap):
– 30 Snatches (135/95)
C. Optional Accessory work
2-3 Sets:
– Bent Over Snatch Grip Barbell Row X 8-10 @ 21X1
– 2KB Overhead Walking Lunges X 50’ (scale to 1 KB if necessary)
Thursday
A. For Time w/ Partner:
– 100 DUs (each)
– 100 Alt. DB Snatch (50/35)- one working at a time
– 100 DUs (each)
– 60 DB Cleans (50/35)- one working at a time
– 100 DUs (each)
– 30 Devils Presses (50/35)
Friday
A. 2-3 Sets:
– AMRAP UB Strict Pulups
Rest 20s
– AMRAP UB Pullups (any style)
Rest 20s
– AMSAP Farmer Carry
Rest as needed
B. For Time (20 Cap):
2-4-6-8-10-8-6-4-2
– Power Cleans (155/105)
– S2OH (155/105)
– BF Burpees
Saturday
– NO CLASSES! Summer Slam, come support your Woolfepack 🙂
Sunday
Open Gym: 8:30am-10:30am