Monday
A. 6 Week Challenge Test #1
– 3RM Back Squat
+
2 Sets:
AMRAP Back Squat
B. 5 Rounds For Time:
– 10 FR Step Back Lunges (95/65) (+135/95)
– 15 T2B

Tuesday
A. 3 Sets:
– Strict Press X 6-8 (heavy, from floor)
Rest 20s
– AMRAP HSPU
Rest as needed
B. 3 Sets:
3 Min AMRAP:
– 50 DUs
– 15 KB Swings (53/35)
Rest 60s
*Score is total rounds/reps, pick up where you left off after rest period

Wednesday
A. 9 Min EMOM:
1-3) Power Clean X 1.1.1
4-6) Power Clean X 1.1
7-9) Power Clean X 1
B. For Time (12 Cap)
10-20-30-40
– Alt. DB Snatch (50/35)
40-30-20-10
– Ab Mat Sit Ups

Thursday
A. 6 Week Challenge Test #2
3 Rounds For Max Reps:
– 3 Min Row Cals
Rest 60s
– 2 Min BBJO (24/20)
Rest 60s
– 1 Min AB Cals
Rest 5 Mins

Friday
A. 6 Week Challenge Test #3
“Cindy”
20 AMRAP:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
C. 2-3 Sets:
– 20 Hollow Rocks
– 20 Alt. V-Ups
– 30s Side Plank (each side)

Saturday Woolfeman Special
TBA

Sunday
Open Gym 8:30am-10:30am

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