Monday
A. 3 Sets:
– Back Squat X 5.4.3 (add weight to last week)
B. 3 Sets:
– Standing BB Press X 5 + AMRAP Push Press (add weight to last week)
*complete the 5, rack the bar and rest 15-20s, then complete pushpress
C. For Time: (10 Min Cap)
– 50 Wall Balls (20/14)
– 50 KB Swings (50/35)
– 50 Wall Balls
Tuesday
A. Every 5 mins for 30 (6 Sets)
– 400m Run
– 20/15 Cal Ab/Row
*switch machines every set
**Goal is to increase speed every round
Wednesday
A. 3 Sets:
– Deadlift X AMRAP (8/10 RPE)
Rest 30s
– AMRAP Bench Press @ 80% of last weeks heaviest set
Rest as needed
B. 4 Sets:
3 Mins on/1 Min off
– 20 Box Jump Overs (24/20)
– 15 Power Snatch (75/55)
– AMRAP T2B
Thursday
A. For Time w/ partner:
0:00-12:00
– AMRAP Air Squats
*Partner runs 200m before switching
Rest to 15:00, then:
15:00-27:00
– AMRAP Burpee to 6” Target (24/20)
*Partner completes 15/12 Cal AB before switching
**RX+= 20/14# weight vest for entire workout
Friday
A. 10-15 mins
– Hang Power Clean + Power Clean + Split Jerk
*build to heaviest load
B. 2 Sets:
5 Min AMRAP
– 20 C&J @ 60% of “heavy”
– AMRAP Pullups (+C2B)
Rest 3 mins, then:
C. 5 Min AMRAP:
– 20 Pullups (+C2B)
– AMRAP C&J @ 60% of “heavy”
**Weight Should be heavier than what you would normally do for “Grace” (30 C&J for Time)
Saturday
8am OLY
9am Woolfeman Special
Sunday
Open Gym: 8:30-10:30am