Monday
A. 3 Sets:
– AMRAP UB Strict Press (add 5-10lbs from last week)
Rest 60s
– AMRAP UB Strict Pullups
Rest 60s
– AMRAP UB Hang DB C&J (50/35)
Rest 4 mins between sets
B. 7 Min AMRAP:
– Max T2B
*Every minute including 0:00 complete 5 Burpee to pullup bar (jump and touch)
Tuesday
A. 4 Sets:
– Back Squat X 2 (add 10-20lbs to last weeks weights)
Rest as needed
+
1X AMRAP 30/20lbs less than “A”
B. 10 Min AMRAP:
– 20 Box Jump Overs (24/20)
– 20 Wall Balls (20/14)
Wednesday
A. 20 Min EMOM:
1) 10-12/8-10 Cals Row
2) 30s Handstand Hold
3) 10-12/8-10 Cals AB
4) 30s Heavy Rope DUs
B. 2-3 Sets NFT (move from one right into the other):
– 100’ Farmer Carry
– 50-100’ Bear Hug Sandbag Carry
– 25 Ab- Mat Sit Ups
Rest as needed
Thursday
A. 3 Sets:
– Back Rack Step back lunges X 6-8 (each leg)- Add weight to last week
Rest 2-3mins between
B. For Time (20 min cap)
*(wear a vest if you have one!):
– 800m Run
Then:
4 Rounds:
– 10 Pullups
– 20/15 Pushups
– 30 Air Squats
Then
– 800m Run
Friday
A. For Time:
– 25 Lateral Burpee Over The Bar
Then:
20-15-10-5
– Power Snatches (95/65)
5-10-15-20
– Power Clean & Jerk (95/65)
Then
– 25 Lateral Burpee Over The Bar
B. Coaches Core 😉
Saturday
Woolfeman Special (TBA Friday Night)
Sunday
Open Gym 8:30am-10:30am