Monday
A. 3 Sets:
– Hang Squat Clean X 1.1.1 (Heavy across)
B. 3 Sets:
– Clean Grip DL X 5 @ 31X1 (heavy across)
C. “Optimus Prime”
7 Min AMRAP:
– Max Wall Balls (20/14)
*every min, including 0=7 Deadlifts (225/155)
Tuesday
A. Accumulate the following:
– 35-45 Strict HSPU in sets of 4-5 (scalce=kipping)
– 35-45 Strict Pullups in sets of 4-5
*Match what you did last week, add reps
B. 13 AMRAP:
– 100 DUs
– 40 T2B
– 30 S2OH (95/65) (+135/95)
– 20 BF Burpee
– 10 Bar MU
Wednesday
A. 15 Min EMOM
1) 8-10 Front Squat (95/65) (+135/85)
2) 12/9 (+15/12) Cal Row
3) 15-20 KB Swings (53/35)
@ 15:00 complete:
B. For Time:
– Bogle Loop Run
– 50 Back Squats (95/65)(+135/95)
– Bogle Loop Run
Thursday
A. 3 Sets:
– Bench Press X 5
Into:
– Seated DB Shoulder Press X 10
B. For Time:
– 75 Burpee to 6” Target
*By Method Of:
3 Min AMRAP:
– 25/18 Cal AB
– AMRAP Burpees
Rest 2 mins
**Add 1 calorie each round
Friday
A. 12 Min EMOM:
1-4) Squat Snatch X 1.1.1 (MOD)
5-8) Squat Snatch X 1.1 (MOD-Heavy)
9-12) Squat Snatch X 1 (Heavy)
B. For Time (12Cap):
21-15-9
– Thrusters (95/65)
– C2B
Then:
21-15-9
– OHS (95/65)
*50’ HS Walk (25’ sections)
**Scale= 3 Wall Walk
Saturday
8am: OLY
9am: Woolfeman Special
Sunday
Open Gym: 8:30am-10:30am