Monday
A. 10-15 mins to Build to todays “tough”
– Power Clean + Hang Squat Clean + Front Squat
B. 3 Sets:
– 500/420m Row
– 10 UB TnG Power Cleans (135/95) (165/115)
– 10 Box Jump Overs (24/20)
Rest 3 Mins between
Tuesday
A. 3 sets”
– Strict Press X 3 (all at tough load)
B. 3 Sets
– Push Press X 3 (all at tough load)
C. For Time:
– 50 Burpee Pullups (+=30 Burpee Bar MU)
*Every 2:00 including 0:00= 5 HSPU (+=5 S.hspu)
Wednesday
A. 9/11 Tribute WOD (Time)
For Time w/ Partner, athletes can work at same time @ different stations
2001 m Row
92 KB Swings (53/35) (92 people American Air Flight 11)
64 Back Squats from floor (175/125) (64 people United Air Flight 175)
64 Burpee Over the Bar (64 people American Flight Air 77)
44 SDLHP (115/75) (44 people United Air Flight 93)
125 Wall Balls (20/14) (125 people Pentagon)
2001m Run (together, w/ flag if you’d like)
Thursday
A. 3 Sets:
– Bench Press X 4-5 (base off last weeks 4 rep)
Rest 30s
– AMRAP “tough” UB set of Pushups
Rest 3-4 mins
B. 5 AMRAP:
– 400m Run
AMRAP Cals AB
Rest 3 mins
5 Min AMRAP:
– 400m Run
– AMRAP Cals Row
Rest 3 mins, then
5 min AMRAP:
– 400m Run
AMRAP Burpee to 6” target
Friday
A. 3 Sets:
– Deadlift X 5 @ 31X1
Rest 30s
– AMRAP tough UB set of T2B
Rest 3-4 mins
B. 12 Min AMRAP:
– 50 Wall Balls
– 40 Power Snatch (75/55)
– 30 Box Jumps (24/20)
– 20 Ring MU
Saturday
8am- OLY
9am- Woolfeman Special
Sunday
Open Gym- 8:30am-10:30am