Monday
A. 2-3 sets: w/ blank BB
– 5 Tall Jerk
– 5 Jerk (no dip)
– 5 Split Jerk (from behind neck)
+
Build to todays “tough”
– 2 Front Squat + 1 Split Jerk (from rack)
B. Open 19.3
For Time (10 min Cap):
– 200’ 1DB OH Walking Lunge (50/35) (25’ sections)
– 50 1DB Box Step Ups (50/35) (24/20)
– 50 S.HSPU
– 200’ HS Walk (25’ sections)
Tuesday
A. 5 Min AMRAP:
– “Bogle Loop” Run (~700m)
– AMRAP Pullups (+C2B) w/ remaining time
Rest 4 mins
B. 4 Min AMRAP:
– MAX Cals AB
Rest 4 mins
C. 5 Min AMRAP:
– “Bogle Loop” Run (~700m)
– AMRAP T2B w/ remaining time
Rest 4 mins
D. 4 Min AMRAP:
– MAX Cals AB
Rest 4 mins
E. CORE!
*Coaches choice 😉
Wednesday
A. 3 Sets:
4 min AMRAP:
– 500/420m Row
– 15 UB Bench press (95/55) (135/75)
– AMRAP BBJO w/ Remaining Time
Rest 3 mins between sets
B. 3 Sets:
– DB Bench X 8-10 (add weight to last week)
+
3 Sets:
– Pushups X AMRAP @ 31X1
Thursday
A. 4 Sets:
– Deadlift X 4 @ 31X1 (add weight to 9/13)
B. 3 Sets:
– 3 Min AB
– 2 Min Row
– 1 Min AMRAP Sled Push (inside, up and down the gym 😉 )
Rest 60s
Friday
A. Build to “tough”
– Back Squat X 1
+
2 Sets:
– AMRAP UB Back Squats @ 80%
Rest as needed
B. 10 Min AMRAP:
– 30 Power Clean & Jerk (95/65)
– 20 Squat Snatch (95/65)
– 10 Bar MU
Saturday
8am OLY
9am CF Class Woolfeman Special!!
Sunday
830am-1030am OPEN GYM