Monday
A. Build to todays “tough”
– 2 Push Press + 2 Push Jerk
B. 12 Min AMRAP:
– 40 Alt. DB Snatch (50/35)
– 30 HSPU
– 20 Pullups
– 10 Clean & Jerk (135/95) (+185/135)
Tuesday
A. Front Squat (FINAL WEEK)
5 @ 79%
3 @ 84%
1 @ 89%
5 @ 84%
3 @ 89 %
1 @ 94%
B. 7 Min AMRAP:
– 30 DUs
– 4 DB Thrusters (50/35)
– 50’ DB FR Walking Lunge (50/35)
*25’ sections
Wednesday
A. 12 Min EMOM:
1) Max Cals AB
2) Rest
@ 18:00 complete:
B. 12 Min EMOM:
1) Max Cals Row
2) Rest
Thursday
HAPPY THANKSGIVING!!!
*Only 7:30am & 9am Classes*
“Woolfepack Turkey Jerky”
Complete the following with a partner:
A. “Appetizer”
12 Min AMRAP:
-25 Deadlifts (185/125) (+225/155)
– 50 Wall Balls (20/14) (+30/20)
*Break deadlifts as needed. One Partner Holds DL bar while other does wall balls, switch as needed.
Rest 6 mins, then:
B “Main Course”
12 Min AMRAP (alternating Full Rounds)
– 7 S2OH (95/65) (+135/95)
– 7 T2B
– 7 Front Squat (95/65) (135/95)
Rest 6 mins, then:
C: “Dessert”
12 Min AMRAP:
– 200m Run (+Wtd. Vest)
– Max BF Burpees (+Wtd. Vest)
**one partner always running, one doing burpees. Score=Burpee box jumps
Friday
*Open Gym 9am-1pm
Workout TBA
Saturday
8am: OLY
9am: Woolfeman Special (TBA)
Sunday
Open Gym: 8:30am-10:30am