Monday
A. Every 2 mins for 6 (3 sets)
– Front Squat X 3 (add 10-20lbs to last week)
Rest until 8:00
B. Every 2 mins for 6 (3 sets)
– Back Squat X 5 @ (add 10-20lbs to last week)
C. 12 Min AMRAP:
– 10 Squat Cleans (95/65) (+135/95)
– 15 Box Jumps (24/20)
– 15 Squat Cleans (115/75) (+155/105)
– 15 Box Jumps
– 20 Squat Cleans (135/95) (+185/125)
– 15 Box Jumps
– 25 Squat Cleans (155/105) (+205/145)
Tuesday
A. 3 Sets:
– Wtd. Pullup “drop set AMRAP” x 3-4 drops (start @ 75% of last weeks 3rm, then drop 5-10lbs on each “drop”)
Rest as needed between sets
B. Every 5 mins for 20 (4 sets)
– Row 500/420m
– 15 Burpee to 6” target
*Goal is to speed up every round.
Wednesday
A. 3 Sets:
– 6-8 Bench Press @ 31X1 (add 10-20lbs)
Rest 30s
– 6-8 Deadlifts @ 31X1 (add 10-20lbs)
B. 3-4 Sets:
– 50’ UB FR Walking lunge (match last weeks weight)
Rest 20s
– 15-20 UB Goblet Squat (w/ 1 DB)
Rest 2-3mins
Thursday
A. Every 2 mins for 30 w/ partner:
1) 24/18 (+30/24) Cals Row
2) 100-150 DUs
3) 24/18 (+30/24) Cals AB
4) 200’ Sled Push (inside) (45/25)
5) 20/15 (+24/18) Cals Ski
Friday
A. HSPU Strength Work
3 Sets:
– AMRAP Strict HSPU (kipping if no strict)
Rest 60s
– AMRAP DB Strict Press (8+ reps here)
Rest 60s
– AMRAP Pushups
Rest 3-4 mins between sets
*Same as last week, compare/try to improve here)
B. For Time (20 min cap):
– 100 Alt. DB Snatch (50/35) (+2KB Snatch 53/35)
*Every 3 mins and 0:00=20 Wall Balls (20/14) (+30/20)
Saturday
– 8am: Olympic Weightlighting
– 9am: Crossfit (Woolfeman Special)
Sunday
Open Gym- 8:30am-10:30am