Monday
A. 10 EMOM:
– squat snatch x 1 (build to heavy)
@ 12:00 complete:
B. 3 min AMRAP:
– max Squat snatches @ 80%
C. EMOM to fail:
– pull-ups (+C2B)
*start at 2, add 2 every minute
Tuesday
A. Every 3 mins for 5 sets
– 200m run
*increase speed every round
@16:00 complete
B. Every 5 mins for 3 sets:
– 400m run
*increase speed every round
C. 2-3 sets NFT:
– 10 Knee Tucks + Pike on Rower Seat
– 10 slow Alt. Front/Side Delt Raises
– 10 Banded Monster walks (each side)
Wednesday
A. 3 Sets:
– 5 bench press @ 30×1 (same heavy for all 3 sets)
– 10 UB HSPU
– 15 push-ups
Rest as needed between sets
*superset movements, rest as minimal as possible
B. 5 min AMRAP:
– 40/30 Cal Row
– 30 Deadlifts (185/135) (+225/155)
– AMRAP 2KB S2OH (44/35) (+53/35)
Rest 3 mins
C. 5 AMRAP:
– 40/30 Cal Row
– 30 2KB S2OH (44/35) (+53/35)
– AMRAP DL w/ remaining time
Thursday
Complete the following with a partner:
A. 7 Min AMRAP:
– Max Cals AB (switch every 30s)
Rest 3 mins
B. 7 AMRAP:
– Max DUs (switch every 30s)
Rest 3 mins
C. 7 AMRAP:
– Max Cals Ski (switch every 30s)
Rest 3 Mins
D. 7 Min AMRAP;
– Max BBJO (30/24) (Switch Every 5)
Friday
A. 3-4 sets:
– squat clean X 5 singles (7/10 effort)
Rest 30s
– 15-20 T2B (UB as possible)
Rest as needed
B. For max Reps
– 60s Max C&J (95/65)
Rest 60s
– 60s Max C&J (115/75)
Rest 60s
– 60s Max C&J (135/95)
Rest 60s
– 60s Max C&J (155/105)
Saturday
8am- Olympic Weightlifting
9am- Woolfeman Special
Sunday
8:30am-10:30am- Open Gym