Monday
A. 2 Sets:
– Back Squat X 15 @ 60% of 1RM
Rest as needed
*If no 1RM, add ~15lbs to weight hit for “2” last week
B. For Time:
1-2-3-4…..10
– Goblet Squats (70/53)
– Pullups
Tuesday
A. EMOM to Fail:
1) 1 S2OH (105/80) + 20 DUs
2) 2 S2OH (105/80) + 20 DUs
3) 3 S2OH (105/80) + 20 DUs
…..
B. 3-4 Sets NFT:
– Seated single arm KB Press X 6-8 @ 21X1
– 15 Ab-Mat Sit ups+ 10 Leg Lifts + 10 V-Ups +30s Hollow Hold
Wednesday
A1. 15 Mins to Build to todays “tough”
– Power Clean + Squat Clean (drop/reset)
Then, @ 15:00 complete:
A2. 3 Min AMRAP:
– Power Clean + Squat Clean @ 70% of “A1”
*complex, complete PC+SC without dropping bar
B. 6 Min AMRAP:
Min 0-2: Deadlifts (185/135)
Min 2-4: Lateral Burpee over bar
Min 4-6: Deadlifts (185/135)
Thursday
A. 10 Mins to practice/warm up Pullup skills
+
3 rounds (12 min cap):
– AMRAP UB Strict Pullups + Pullups (do not come off bar)
– 500/400m Row
B. 3-4 Sets NFT:
– 10 Bent Over BB Row @ 21X1
– 45-60s Farmer Carry Hold (heavy as possible)
Friday
A. From 0:00-12:00
For Time (10 min cap):
– Cooper Fun Run
– 30 BBJO (24/20)
B. From 12:00-24:00
3 Rounds For Time:
– 10 S2OH (125/75)
– 10 T2B
C. @ 24:00 (12 min Cap)
5 Rounds For Time:
– 10/7 Pushups
– 10 Power Snatch (75/55)
Saturday
Woolfeman Special (TBA Friday Night)
Sunday
Open Gym 8:30am-10:30am