Monday
A. 3 Sets:
– 1-2 Rope Climbs (legless if possible)
Rest 30s
– AMRAP UB Supinated Pullups
Rest 30s
– 10-12 Body Rows (bar in rack, feet on bench)
Rest as needed between sets
B. For Time (15 min cap):
10-9-8….1
– Bar Facing Burpees
1-2-3….10
– S2OH (115/75) (+155/105)
Tuesday
A. Build Quickly to a “tough” (10-15 mins MAX)
– Back Squat X 1
Then:
2x AMRAP UB @ 75% of todays max
Rest 3-4 mins between
B. For Time: (8 min Cap)
– 30/24 Cal AB
– 20 Box Jump Overs (24/20) (30/24)
– 10 Front Squats (135/95) (+185/135)
Wednesday
A. A. 3 Sets:
– Bench Press X 4-5 (add weight to last week)
Rest 30s
– Bench Press X 15-20 (match load or add if needed)
Rest 3 mins between
B. Death By EMOM:
1-2-3-4…..(+2-4-6-8-10…)
– T2B (add 1 rep every round)
* 10/7 Pushups after each set
Thursday
A. 2 attempts to find Max RPM on AB+Watts on Rower
B. Every 5 mins for 30 (6 sets)
– 15s AB @ 90+%
Rest 60s
– 15s Row @ 70+%
Rest 60s
– 10 Burpees AFAP
Rest remaining time
Friday
A. 3 Sets:
– Deadlift X 4-5 (Add weight to last week)
Rest 30s
– Deadlift X 15-20 (match load or add if needed)
Rest 3 mins between
B. For Time:
– 30 Pullups
– 60 KB Swings (53/35) (+70/53)
– 90’ KB Walking Lunge (Down&Back)
– 60 KB Swings
– 30 Pullups
Saturday Woolfeman Special
!!!!!!!**FINAL WORKOUT AT YEAGER DRIVE**!!!!!!!
A. For Time w/ Partner
– 2301m Row (Yeager Address)
Then:
4 Rounds For Time (Years the Woolfeman has been Bossman)
– 14 Synchro BF Burpees (Suite #)
– 7 Squat Clean & Jerk (185/135) (+225/155) (coaches)
– 226 DUs (total Members)