Monday
A. Every 2 Mins for 10 (5 Sets)
1) Back Squat X 5.5
2) Back Squat X 4.4
3) Back Squat X 3.3
4) Back Squat X 2.2
5) Back Squat X 1.1
*Match loads to last weeks backsquats
B. 9 Min AMRAP:
– 1k/920m Row
– AMRAP Wall Balls (20/14) w/ remaining time
Tuesday
A. For Time:
21-15-9
– Strict HSPU
– Pullups
Into:
21-15-9
– K. HSPU
– T2B
B. 3-4 Sets:
– Bench Press X 6-8 @ 31X1 (add weight)
– 2 KB Bent Over Row X 10-12
– V-Ups X 12-15
Wednesday
A. 10 Min EMOM:
– Squat Clean + 2 Front Squat (build to heavy)
B. For Time:
– 50 Deadlifts (225/155) (+275/185)
*Every break, and start of workout=15 Box Jumps (20/14)
Thursday
A. 10 Min AMRAP:
– 60/48 Cal Row
– 40 Lateral Burpee Over the Rower
– AMRAP Cals Row w/ remaining time
Rest to 16:00
B. 10 Min AMRAP:
10 min AMRAP:
– 60/48 Cals AB
– 40 Burpee to 6” Target
– AMRAP Cals AB
Friday
A. 9 Min EMOM:
1-3) Squat Snatch X 1.1.1
4-6) Squat Snatch X 1.1
7-9) Squat Snatch X 1
B. 13 Min AMRAP:
– 10 C&J (95/65)
– 60 DUs
– 15 C&J (115/75)
– 60 DUs
– 20 C&J (135/95)
– 60 DUs
– AMRAP C&J (155/105)
Saturday Woolfeman Special
TBA
Sunday
Open Gym 8:30am-10:30am