Monday
A. 3 Sets:
– Front Squat X 6 @ 31X1 (heavy as possible)
Rest 30s
– AMRAP UB Wall Balls (20/14)(30/20)
Rest 3-4 mins
B. 2-3 Sets:
– 50’ DB OH Walking Lunge (Right arm)
– AMRAP Strict Pullups
– 50’ DB OH Walking Lunge (left arm)
– AMRAP Kipping Pullups
Tuesday
A. 6 Min AMRAP:
– 400m Run
– 20/15 Cal AB (RX+=30/24)
– AMRAP BBJO (24/20) w/ remaining time
Rest 4 mins
B. 6 Min AMRAP:
– 400m Run
– 20/15 Cal Row (RX+=30/24)
– AMRAP Lateral burpee over the rower w/ remaining time
Rest 4 mins
C. 6 Min AMRAP:
– 400m Run
– 100 DUs (RX+=wtd rope)
– AMRAP Burpee to 6” target
Wednesday
A. 3 Sets:
– Strict Press X 4 (add weight to last week)
+
1xAMRAP @30/20# less than “A” (should be more than last weeks AMRAP)
B. For Time (20 min Cap):
– 20 Power Cleans (155/105) (RX+= 185/135)
– 20 T2B
– 20- Squat Cleans (135/95) (RX+= 165/115)
– 20 T2B
– 20 Thrusters (115/75) (RX+= 135/95)
– 20 T2B
Thursday
Complete the following w/ a partner:
A. 10 Rounds (5 each, alt full rounds)
– 15/12 Cal AB
– 30 Air Squats
– 15/12 Cal Row
B. 2-3 Sets:
– 20 V-Ups
– 15 Leg Lifts
– 20 Ab Mat Sit Ups
– 30s Hollow Hold
Friday
A. For Time:
5 Rounds:
– 10 Deadlifts (135/95)
– 10 Lateral burpee over the bar
Then:
3 Rounds:
– 12 SDLHP (95/65)
– 12 Pullups
Then:
– 40 Snatches (75/55)
Saturday
– Woolfeman Special (TBA)
Sunday
Open Gym- 8:30am-10:30am