Monday
A. 5 Min EMOM:
1) Front Squat X 5
2) Front Squat X 4
3) Front Squat X 3
4) Front Squat X 2
5) Front Squat X 1
Rest until 7:00
B. 5 Min EMOM:
1) Back Squat X 5
2) Back Squat X 4
3) Back Squat X 3
4) Back Squat X 2
5) Back Squat X 1
B. Every 2 mins for 6 sets (12 mins):
– 18 wall balls (or add 3 reps to EMOM from 5/18)
– 12 Burpee to 6” target (or add 2 reps to EMOM from 5/18)
Tuesday
A. 9 Min EMOM:
1) “Tough” UB Set of S.HSPU
2) “Tough” UB Set of Pullups
3) Rest
Rest to 12
B. 9 EMOM:
1) “Tough” UB Set of K. HSPU
2) “Tough” UB Set of T2B
3) Rest
C. 2-3 Sets:
– Bench Press X 8-10 @ 31X1
– 2KB Bent Over Row X 10-12
– V-Ups X 12-15
Wednesday
A. Build to a “tough”
– Deadlift X 3
+
2 Sets
– AMRAP UB Deadlifts @ 75%
Rest 2 mins
B. 2 Min AMRAP:
– 75 DUs
– AMRAP DB Cleans (50/35) w/ remaining time
Rest 2 mins
C. 2 Min AMRAP:
– 20 DB Cleans (50/35)
– AMRAP DUs w/remaining time
Rest 2 mins
D. For Time:
– 75 DUs
– 20 DB Cleans (50/35)
– 75 DUs
Thursday
A. 14 Min AMRAP:
5-10-15-20….
– Lateral Burpee Over The Rower
– Cals Row
Rest to 20:00
B. 14 Min AMRAP:
5-10-15-20….
– Burpee to 6” Target
– Cals AB
Friday
A. 10 Min EMOM:
– Squat Clean + Front Squat (build to heavy)
B. 2 Rounds For Time:
– 10 Thrusters (105/95) (+135/95)
– 20 Pullups (+C2B)
– 30 Box Jumps (24/20)
Saturday Woolfeman Special
TBA
Sunday
Open Gym 8:30am-10:30am