Monday
A. 10 Min EMOM:
– Squat Clean X 1 (build to heaviest)
B. 3 Sets:
– Back Squat X 6 (heavy across)
C. 6 Min AMRAP:
– AMRAP Pullups (+C2B)
*Every Break= 5 Hang Power Cleans (135/95) (+185/135)
Tuesday
A. 12 Min EMOM:
1) AMRAP “tough” UB HSPU @ 50% deficit from last week
2) AMRAP “tough” UB T2B
3) Rest
B. For Time (15 cap)
– Bogle Loop Run
– 50 Burpee to 6” target
– 200 Dus
Wednesday
A. 3 Sets:
– 10 DB Step Overs (heavy as possible)
Rest 60s
– 10 Farmer Carry Walking Lunges (heavy as possible)
Rest as needed
B. For Time (6 Min Cap)
– 30/24 Cal AB
– 30 Wall Balls (20/14)
– 30/24 Cal Row
Thursday
A. 3 Sets:
– 10 Hollow Rocks+10 Arch Rocks
– 10 Seated 2KB Press
– 10 Strict Pullups
B. 3 Sets:
– Accumulate 30s Paralette L-sit Hold
– Bench Press X 4 @ 31×1 (add weight to last week) + AMRAP Pushups
– DB Bicep Curls X 12-15
C. 3 Sets:
– 10 V-ups+10 Leg Lifts
– 10 DB Front Raises + 10 Side raises
– BB Bicep Curl X 12-15
Friday
A. 3 Sets (from rack):
– Snatch Balance + 2OHS
B. 3 Sets:
– Squat Snatch X 1.1.1 (MOD-Heavy across)
*working on speed/position, not weight
C. 10 Min AMRAP:
– 20 Alt. DB Snatch (50/35)
– 5 BBJO (24/20)
– 20 Alt. DB Snatch
– 10 BBJO
– 20 Alt. DB Snatch
– 15 BBJO
– 20 Alt. DB Snatch
– 20 BBJO
……
Saturday
8am- OLY
9am- Woolfeman Special
Sunday
Open Gym 8:30am-10:30am