Monday
A. Every 2 mins for 6 (3 sets)
– Front Squat X 3 @ 80% of last weeks “heavy 1”
Rest until 10:00
B. Every 2 mins for 6 (3 sets)
– Back Squat X 5 @ 75% of last weeks “heavy 1”
C. 4 Sets (can alternate w/ partner):
– 5 Squat Cleans (135/95) (+185/135)
– 10/8 Cal Row
– 15 Wall Balls (20/14) (+30/20)
Rest 1:1
Tuesday
A. Build to a “tough”
– 3RM Wtd. Strict Pullup
Then:
2 Sets:
– AMRAP Wtd. Pullups @ 50% of todays 3rm
B. 3 Sets:
2 Min AMRAP:
– 15 UB DB Hang Power Cleans (you choose the weight 😉 )
– AMRAP T2B w/ remaining time
Rest 2 mins
Wednesday
A. 3 Sets:
– 8-10 Bench Press @ 31X1
Rest 30s
– 8-10 Deadlifts @ 31X1
Rest 4 Mins between sets
B. Every 2 mins for 8 mins (4 Sets)
– 50’ UB DB FR Walking Lunge
Thursday
Complete the following w/ a partner:
A. 30 Min AMRAP:
0-6: Max Cals AB
Rest 2 mins
8-14: Max Cals Ski
Rest 2 mins
16-22: Max Cals ROW
Rest 2 mins:
24-30: Max Wtd. DUs
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 4 mins between sets
B. For Time:
– 30 Power Snatch (75/55) (+95/65)
– 30 Thrusters (95/65) (+115/75)
– 30 Power Cleans (115/75) (+135/95)
Saturday
– 8am: Olympic Weightlighting
– 9am: Crossfit (Woolfeman Special)
Sunday
Open Gym- 8:30am-10:30am