Monday
A. Back Squat (%s off 3rm)
– 5 @ 75%
– 3 @ 80%
– 1 @ 85%
– 5 @ 80%
– 3 @ 85%
– 1 @ 90%
B. 3 Sets:
– 10 UB DB Step Overs (heavy as possible)
Rest 60s
– 10 Back Rack Step Back Alt. Lunges
Rest as needed
Tuesday
A. 3 Sets:
– Strict Press X 5-6 (add weight to last week)
*from flor
Rest 20s
– AMRAP HSPU
Rest as needed
*Wear a weight vest if you want*
B. 4 Min AMRAP:
– 400m Run
– AMRAP Pullups
Rest 2 mins
C. 4 Min AMRAP:
– 400m Run
– AMRAP Pushups
Rest 2 mins
D. For Time:
– 400m Run
– 30 Pullups
– 60 Pushups
Wednesday
A. 6 Min EMOM:
– TnG Squat Snatch X 5
Rest to 8:00
B. 6 Min EMOM:
– TnG Squat Clean X 5
C. 10 Min AMRAP:
– 7 Deadlifts
– 14 Ab Mat Sit Ups
– 21 Air Squats
Thursday
A. 3 Sets:
3 Min AMRAP:
– Burpee over the rower
– AMRAP Cals Row
Rest 60s
@ 16:00
B. 3 Sets:
3 Min AMRAP
– Burpee to 6” Target
– AMRAP Cals AB w/ remining Time
Rest 60s
**Rnds 1 of burpees=10
**Rnds 2 = 20
**Rnds 3 = 30
Friday
A. Front Squat (use back squat 3rm)
– 3 @ 65%
– 2 @ 70%
– 1 @ 75%
– 3 @ 70%
– 2 @ 75%
– 1 @ 80%
B. CF Open 15.3
14 Min AMRAP:
– 7 Ring MU
– 50 Wall Balls
– 100 DUs
Saturday Woolfeman Special
*8am and 9am classes!
Sunday
Open Gym 8:30am-10:30am