Monday
**Only 5am/7am/8:30am/10am classes. Please sign up online
A. Memorial Day Murph AMRAP
1) Partner Version:
– 4x400m Run
Then, AMRAP Alt. Rounds until 35:00:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Then, at 35:00
– 4x400m Run
2) SOLO Version
– 800m Run
Then, AMRAP until 25:00:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Then, at 25:00
– 800m Run
Tuesday
Active Recovery Day
A. 2 Rounds:
– 3 Min AB (easy)
– 2 Min AB (MOD)
– 1 Min AB (Fast)
Rest 60s
*Rest until 18:00*
B. 2 Rounds:
– 3 Min Row (easy)
– 2 Min Row (Mod)
– 1 Min Row (fast)
Rest 60s
Wednesday
A. Every 45s for 9 mins:
Sets 1-4) Deadlift X 6
Sets 5-8) Deadlift X 4 (7/10)
Sets 9-12) Deadlift X 2 (8/10)
B. 9 Min AMRAP:
– 3 Power Cleans (115/75) (+155/105)
– 3 Wall Balls (20/14)
– 3 Power Cleans (115/75) (+155/105)
– 6 Wall Balls (20/14)
– 3 Power Cleans (115/75) (+155/105)
– 9 Wall Balls (20/14)
– 6 Power Cleans (115/75) (+155/105)
– 12 Wall Balls (20/14)
– 6 Power Cleans (115/75) (+155/105)
– 15 Wall Balls (20/14)
– 6 Power Cleans (115/75) (+155/105)
– 18 Wall Balls (20/14)
– 9 Power Cleans (115/75) (+155/105)
– 21 Wall Balls (20/14)
…..
*Add 3 Wall balls every round, and 3 cleans every 3 rounds*
Thursday (30 min cap)
A. For Time:
– 40 Burpee to 6” Target
– 30 Box Jumps
– 20 BBJO (24/20)
*By Method Of*
3 Min AMRAP:
– 200m Run
– AMRAP work w/remaining time
Rest 60s
Friday
A. 10 EMOM:
– Squat Snatch + OHS (build to heavy)
B. For Time:
10-20-30
– Back Squats (105/75) (+155/105)
30-20-10
– T2B
Saturday Woolfeman Special
TBA
Sunday
Open Gym 8:30am-10:30am