Monday
A. 3 Min EMOM
– Hi-Hang Squat Snatch X 3 (Light, perfect Form)
@ 3:00
B. 4 Min EMOM:
– (BK) Hang Squat Snatch X 2 (building)
@ 7:00
C. 5 Min EMOM:
– Squat Snatch X 1 (build to heavy)
D. 8 Min AMRAP:
4-8-12-16-20…(Change arms at half way)
– 1KB Hang snatch (35/26) (+53/35)
*50’ KB OH Walking Lunge after each set
**Fitness Program Options**
A. Power Snatch, or KB Swings
B. Unweighted step ups, and DB Snatches
Tuesday
A. 3 Sets:
– AMRAP “tough” UB HSPU (+Strict)
Rest 60s
– AMRAP “tough” UB Bench press (115/65) (155/95)
Rest 60s
– AMRAP “tough” UB Pushups
Rest as needed
B. 2 Sets:
3 Min AMRAP:
– Cals AB (20/15) (+30/24)
– AMRAP BBJO w/ remaining time
Rest 60s
– Cals Row (20/15) (+30/24)
– AMRAP BBJO w/ remaining time
Rest 60s
**Fitness Program Options**
A. DB Push Press for HSPU
B. Complete 90s of work on AB/Rower, then move to burpees
Wednesday
A. 15 Min AMRAP:
– 15 T2B
– 45 DUs
– Squat Cleans*
Rest 60s
*Rnd 1: 11 Reps (95/65) (+135/95)
*Rnd 2: 9 Reps (115/75) (165/115)
*Rnd 3: 7 Reps (135/95) (+185/135)
*Rnd 4: AMRAP w/ remaining time (155/105) (205/145)
B. 3 Sets NFT:
– 1 Leg RLE Split Squat X 5-6 @ 31X1
*if adding weight, hold in farmer carry position
– Strict Pullup X 4-5 (add weight If easy)
**Fitness Program Options**
A. Hanging Knee Raises, or V-Ups on floor
– Single Unders
– KB Goblet Squats X 15 each round
Thursday
Complete the following with a partner:
A. 12 Min AMRAP:
– Max Cals AB
*Partners will switch every 2 mins and must complete a 200m run during “rest” period
Rest to 18:00
B. 12 Min AMRAP:
– Max Cals Row
*Partners will switch every 2 mins and must complete a 200m run during “rest” period
Friday
A. 3 Sets:
– Front Squat X 3 @ 31×1 (Add weigh to last week)
Rest 20s
– Back Squats X “tough UB” set(same weight, no tempo)
*Keep bar moving, minimal pause at the top
Rest as needed
B. 12 Min AMRAP:
– 50 Wall Balls (20/14)
– 40 Pullups
– 30 BF Burpees
– 20 Deadlifts (225/155)
**Fitness Program Options**
B. Ring Rows for pullups
Saturday Woolfeman Special
*8am and 9am classes
– TBA
Sunday
Open Gym: 8:30am-10:30am