Monday
A. 3 Sets:
– Back Squat X 3 (add 10-20lbs to last weeks weights)
Rest as needed
+
1X AMRAP 30/20lbs less than “A”
B. For Time: (6 Min Cap)
– 30/24 Cal AB
– 30/ 24 Cal Row
– 30 Front Squat (95/65)
Tuesday
A. Complete NFT: (20 min Cap)
10-9-8-7…1
– Strict Press (75-95/55-65)
– Strict Pullups (females can cut in half)
B. 10 Min AMRAP:
4-8-12-16…..
– 1arm DB Clean & Jerk (50/35)- split reps on each arm
– T2B
Wednesday
A. 3 Sets:
– Back Rack Step back lunges X 8-10 (each leg)- HEAVY as possible
Rest 2-3mins between
B. 15 Min AMRAP:
– 1 Mile Run (Murph Loop)
Then, w/ remaining time AMRAP:
– 10 Power Snatch (75/55)
– 10 Box Jump Overs (24/20)
Thursday
A. 4 Sets:
– 60s Cals Row
Rest 30s
– 60s Bench Press (115/65)
Rest 30s
– 60s Cals AB
Rest 30s
– 60s KB Swings (53/35)
Rest 2:30
B. Coaches Core 😉
Friday
A. 10 Min AMRAP:
– 30 DUs
– 5 Power Cleans (135/95)
– 5 Front Squat (135/95)
Rest 5 mins, then:
B. 10 Min AMRAP:
– 5 Lateral Burpee over the bar
– 10 Thrusters (115/75)
– 30 DUs
Saturday
-Woolfeman Special 😉
(Released Friday night)
Sunday
Open Gym 8:30am-10:30am