Monday Veterens Day
*Normal Class Schedule
A. Front Squat
5 @ 73%
3 @ 78%
1 @ 83%
5 @ 78%
3 @ 83 %
1 @ 88%
B. “Infernal Armistace”
11 Min AMRAP:
– 11 Squat Cleans (95/65)
– 19 DUs
– 19 T2B
Tuesday
A. 3 Sets:
– Strict Press X 5 (heaviest across)
Rest 30s
– HSPU X AMRAP
*Scale to a movement where you can get 6-8+
Rest as needed
B. 3 Sets (every 4mins):
– 45s Push Press (95/65)
Rest 15s
– 45s Cals Row
Rest 15s
– 45s Pushups
Rest 1:15
Wednesday
A. Build to todays “tough”
– Power Clean + Hang Squat Clean + Front Squat
B. For Time:
– 40 Deadlifts (225/155)
– 30 Power Clean (135/95)
– 20 Snatches (95/65)
*Every Drop of the barbell=200m Run
**Start w/ 200m Run
***Don’t have to run once set is finished
Thursday
A. 3-4 Sets:
– AMRAP UB Bench (Add 5-10lbs, try to match reps)
– 12-15 Body Row (feet on bench, pull chest to bar)
*Superset. Rest as needed between
B. For Time:
*Complete in any order
– 75/50 Cals AB
– 50 KB Swings (70/53)
– 25 Bar MU
*Every 3 mins, including 0:00= 7 Burpee to 6” target
Friday
A. 4-5 Sets
– Squat Snatch + 2OHS (7/10 effort for all sets)
B. EMOM To Fail:
– 5 Power Snatch (75/55)
– 5 Box Jumps (24/20)
– 5 Wall Balls (24/20)
*Every 5 mins add 1 rep to each movment
Saturday
8am: OLY
9am: Woolfeman Special (TBA Friday night)
Sunday
Open Gym: 8:30am-10:30am