Monday
A. Front Squat
5 @ 76%
3 @ 81%
1 @ 86%
5 @ 81%
3 @ 86 %
1 @ 91%
B. For Time (7 min Cap):
– 30/24 Cal AB
– 20 Hang Cleans (95/65) (+135/95)
*GOAL IS UB!!
– 10 Dball OTS (150/100)
Tuesday
A. 3 Min AMRAP:
– 50 DUs
– 12 Pullups (+C2B)
– 8 BBJO (24/20)
Rest 60s
5 Min AMRAP:
– 50 DUs
– 12 Pullups (+C2B)
– 8 BBJO (24/20)
Rest 60s
7 Min AMRAP:
– 50 DUs
– 12 Pullups (+C2B)
– 8 BBJO (24/20)
**One score, pick up where you left off each round
B. 2-3 Sets NFT:
– Wtd. Strict Pullup X 4-5 + Strict Pullup X 8-10
– Strict T2B X 6-8 + 20 Alt. V-ups
Wednesday
A. 12 Min EMOM:
1-3) Deadlift X 8-10 (MOD)
4) Rest/change weights
5-7) Deadlift X 6-8 (MOD-HEAVY)
8) Rest/change weights
9-11) Deadlift X 4-5 (Heavy)
B. For Time :
– 60/50 Cal Row
– 40 Wall Balls (20/14) (+30/20)
– 20 Thrusters (105/80) (+ 135/95)
– 40 Wall Balls (20/14) (30/20)
– 60/50 Cal Row
Thurday
A. “Infernal Cardio-Nastics Test”
Against a running clock:
@ 0:00= 400m Run
@ 3:00= 50 T2B
@ 10:00= 400m Run
@ 13:00= 40 HSPU (+Strict)
@ 20:00= 400m Run
@ 23:00= 30 Bar MU
Friday
A. EMOM TO Fail (10 min Cap):
– Squat Clean + 3 Front Squat (add 20/10lbs total each set)
*RX starts 95/65
**RX+ Starts 135/95
B. Open 13.1
17 Min AMRAP:
– 40 Burpee to 6”
– 30 Snatch (75/45)
– 30 Burpees to 6”
– 30 Snatch (135/95)
– 20 Burpees to6”
– 30 Snatch (165/100)
– 10 burpees to 6”
– AMRAP Snatches (210/120)
Saturday
8am: OLY
9am: Woolfeman Special (TBA Friday night)
Sunday
Open Gym: 8:30am-10:30am