Monday
A. 9 min EMOM:
– Back Squats @ 31X1
Sets 1-3) 3 Reps 6/10 effort
Sets 4-6) 2 Reps @ 7/10 effort
Sets 7-9) 1 Rep @ 8/10 effort
B. 10 Min EMOM:
1) 15 Wall Balls
2) 10 Burpee to 6” target
Tuesday
A. 5 Sets:
– Strict Press X 2
* 2 “feeler” sets, 3 tough sets
B. 12 Min AMRAP:
– 6 Pullups
– 8 1arm DB hang C&J (50/35, switch every 4)
– 24 DUs
*Rest 60s
Wednesday
A. 9 Min EMOM:
Sets 1-3) Deadlift X 6 (6/10 effort)
Sets 4-6) Deadlift X 4 (7/10)
Sets 7-9) Deadlift X 2 (8/10)
B. For Time:
-75 Power Snatch (75/55)
*By Method of*
2 Min AMRAP:
– 12 Lateral Burpee OTB
– AMRAP power snaches
Rest 60s
Thursday
A. 7 Min AMRAP:
– 40/30 Cal Row
– 30 T2B
– AMRAP Cals w/ remaining time
Rest to 11:00, then:
B. 7 Min AMRAP:
– 40/30 Cal AB
– 30 Wall Balls (20/14)
– AMRAP Cals AB
Rest to 22:00
C. For Time (7 min cap):
– 400m Run
– 30 Box Jump Overs
– 400m Run
Friday
A. 10 EMOM:
– Power Clean+Squat Clean (build to “tough”)
B. For Time (10 min cap):
– 30 Front Squat (95/65)
– 30 S2OH (95/65)
– 30 Back Squats (95/65)
Saturday
*8am and 9am classes!
Woolfeman Special TBA
Sunday
Open Gym 8:30am-10:30am