Monday
A. Every 90s for 4 sets (6 mins)
– Front Squat X 3 (match load to last week)
Rest until 6:00
B. Every 90s for 4 sets (6 mins)
– Back Squat X 5 (match load to last week)
C. For Time (20 min Cap):
– 75 Thrusters (75/55) (+95/65)
By Method of:
2 Min AMRAP
– 8 Lateral Burpee Over the bar
– AMRAP Thrusters w/ remaining time
Rest 60s
Tuesday
A. 3 Sets:
– 5-6 Wtd Pullups (heavy as possible)
Rest 30s
– 8-10 Strict Pullups
Rest 30s
– 10-12 Body Rows (bar in rack, feet on bench)
Rest 3-4 mins between
B. 10 Min EMOM:
1) Cals Row (15/12) (+20/15)
2) Rest
Rest 5
C. 10 Min EMOM:
1) Cals AB (15/12)(+20/15)
2) Rest
Wednesday
A. 3 Sets:
– Bench Press X 5-6(heavy)
Rest 30s
– Bench Press X 15-20 (mod/fast)
Rest 3 mins between
B. 3 Sets:
– Deadlift X 5-6(heavy)
Rest 30s
– Deadlift X 15-20 (mod/fast)
Rest 3 mins between
C. 2-3 Sets NFT:
– 5-6 RLE Split Squat (each)
– 10 V-ups+10 SingleLeg V-Ups+10 Hollow Rocks
Thursday
A. For Time w/ partner (6 min cap on each station):
From 0:00-7:00:
– 1500/1200m Row
From 7:00-14:00
– 40 Burpee Box Jump Overs (24/20)
From 14:00-21:00
– 1250/1000m Ski
From 21:00-28:00
– 400’ Sled Push (inside, 45/25)
From 28:00-35:00
– 80/60 Cals AB
Friday
A. HSPU Strength Work
EMOM style:
Min 1,2,3) AMRAP UB S.HSPU
Min 4,5,6) AMRAP UB Seated DB Press (8+)
Min 7,8,9) AMRAP UB Pushups
B. 7 Min AMRAP:
3-6-9-12…
– Power Snatch (95/65)
– C2B
Rest 7 Mins, then:
C. 7 Min AMRAP:
3-6-9-12…
– Clean & Jerk (135/95)
– T2B
Saturday
– 8am: Olympic Weightlighting
– 9am: Crossfit (Woolfeman Special)
Sunday
Open Gym- 8:30am-10:300