Monday
A. 3 Sets:
– 3 Position Snatch (hi/AK/BK)
*3 heavy sets
B. 3 Sets:
– Snatch Grip Push Press + Snatch Balance + OHS
*MOD load, perfect form
C. 5 Min AMRAP:
– 30 BBJO (24/20)
– AMRAP Alt. DB Snatch (50/35)
Tuesday
A. For time:
– 50 Pullups (+C2B)
*1st set must be MAX UB.
@ 10:00
B. For Time:
– 75 T2B
*1st set must be MAX UB
@ 20:00 complete
C. For Time:
– Bogle Loop Run
– 50/40 Cal Row
– Bogle Loop Run
Wednesday
A. 3 Sets:
– AMRAP “tough” UB back Squats (add 5-10 TOTAL lbs to last week)
3 Min easy AB Recovery
– AMRAP “tough” UB Deadlifts (add 5-10 TOTAL lbs to last week)
3 Min Easy Row Recovery
B. 2-3 Sets (if time/energy)
– BB Back Rack Step down Lunge X 6-8 (each)
*Step off 45# plate
Thursday
A. 15 Min EMOM:
1) 10-12/7-9 Cal Row (+ 15/12)
2) 12-15 Bench Press (95/65)(115/75)
3) 10-12/7-9 Cal AB (+ 15/12)
4) 6-8 BBJO (24/20)
@ 15:00 complete:
B. 3 Rounds For Time:
– 12/9 Cal Row (+ 15/12)
– 15 Bench Press (95/65)(115/75)
– 12/9 Cal AB (+ 15/12)
– 8 BBJO
Friday
A. 10 Min EMOM:
– Power Clean X 1 (build to heavy)
@ 12:00 complete:
B. 3 Min AMRAP:
– AMRAP Power Cleans @ 75% of todays “heavy”
C. 2 Sets:
– Max UB Wall Balls (20/14) (+30/20)
– 200m Run
– Max UB KB Swings (53/35) (70/53)
– 200m Run
Saturday
8am- Olympic Weightlifting
9am- Woolfeman Special
Sunday
8:30am-10:30am- Open Gym