Monday
A. 3 Sets:
– Back Squat X 3.3.3 (15s)
B. 3 Sets:
– Snatch Grip Push Press X 5
C. 3 Sets:
2 Min AMRAP
– 7 Squat Snatch @ 80% of last weeks Heavy Single
– Max Reps Pullups (+C2B) w/ Remaining Time
2 mins rest
Tuesday
A. Every 2:30 for 6 Sets (15 mins)
– 200m Run
*increase speed every round
@ 16:00
B. Every 4:30 for 4 Sets:
– 400m Run
*increase speed every round
C. 2-3 Sets:
– Alt. DB Bench X 8-10
– Accumulate 20-40s L-Sit On paralette
*or 2 Sets Max Time
– 15 Banded Good Mornings
Wednesday
A. 3 Sets:
– Seated BB Press X 7
– 1-leg RDL Split Squat X 6-8
– 45-60s Wtd. Plank
B. 3 Sets:
3 Mins on/3 mins off
– 20 DL (205/145) (245/165)
– 15 HSPU (scale= DB Push press)
– AMRAP Wall Balls (20/14)
Thursday
A. For max Reps w/ a partner:
0-12) Max Cals AB (switch every 2 mins)
*Partner completes 5 Sandbag OTS
12-24) Max Cals Ski (switch every 2 mins)
*partner completes 10 Burpee to 6” target
24-36) Max Cals Row (switch every 2 mins)
*Partner Completes 15 Box Jumps (24/20)
Friday
A. 3 HEAVY Sets
– 2 FS+ 2 Split Jerks
B. 8 Rounds For Time:
– 6 Clean & Jerk (95/65) (+135/95)
– 8 T2B
– 32 DUs
Saturday
8am OLY
9am Woolfeman 30th B-day Surprise
Sunday
8:30-10:30am