Monday
A. 4 Sets for max reps:
6 Min AMRAP
– 400m Run (buy in)
Then, w/ remaining time AMRAP:
– 5 Pullups (RX+=10)
– 10/7 Pushups (RX+=20/14)
– 15 Air Squats (RX+=30)
Rest 3 mins
*pick up where you left off from the previous round
**RX+ wears a 20/14# Wtd. Vest
Tuesday
A. 12 Min EMOM:
0-4) 3RM TnG Power Clean
4-8) 2RM TnG Power Clean
8-12) 1RM TnG Power Clean
B. 13 Min ARMAP:
– 50/40 Cal Row
– 40 Deadlifts (185/135) (RX+=225/155)
– 30/24 Cals AB
– 20 DB Clean (50/35)
Wednesday
A. 4 Sets:
– Bench Press X 6 (add weight to last week)
*8-10 Bent Over BB Row (add weight to last week)
B. 10 Min AMRAP
10-20-30-40…
– DB S2OH (50/35)
*After each set= 75 DUs
Thursday
A. 6 rounds w/ a partner (3 rounds each)
– 20/14 Cal Row
– 20 Wall Balls (20/14)
Then:
B. 6 rounds w/ a partner (3 rounds each)
– 20/14 Cals AB
– 10 DB Step Overs (50/35) (24/20)
Friday
A. 3 Rounds for Time (12 min cap)
– 400m Run
– 15 Snatches (75/55) (RX+=95/65)
Rest 5 mins, then:
B. 3 Rounds For Time:
– 400m Run
– 15 S2OH (95/65) (RX+=135/95)
Saturday
– 8am: Olympic Weightlighting
– 9am: Crossfit (Woolfeman Special)
Sunday
Open Gym- 8:30am-10:30am