Monday
A. 4 Sets:
– Back Squat X 8 (add weight to 4×8 from 3 weeks ago)
Rest as needed
B. 12 Min AMRAP
– 4 DB Thrusters (50/35)
– 6 T2B
– 21 DUs

**Fitness Options**
B. DB thrusters, Ab mat Sit Ups, Jump rope singles or jumping jacks

Tuesday
A. Every 90s for 8 sets:
– Push Press + Push Jerk + Split Jerk (build to tough)
B. Every 7 mins for 21 (3 sets)
– 400m Run
– 15 Burpee Over The Rower
– 500/425m Row

**Fitness Options:
A. Push Press X3
B. scale to 90s run, 60s burpees, 90s row

Wednesday
A. Build to todays “tough:
– Power Snatch + Hang Squat Snatch
B. 3 Min AMRAP:
– 30 Pullups (+C2B)
– AMRAP OHS (95/65) (+135/95)
Rest 2 mins
C. 3 Min AMRAP:
– 20 OHS (95/65) (+135/95)
– AMRAP Pullups (+C2B)
Rest 2 mins
D. For Time: (5:00 cap)
– 30 Pullups (+C2B)
– 20 OHS

**Fitness Options**
A. High Hang Power Snatch, or PVC Snatch work+ Wall facing OHS
B. Ring rows, front squats or goblet squats

Thursday
A. For Time w/ a partner:
– 150 BBJO (+200) @ 24/20’
*BY Method Of*
5 Min AMRAP:
– 24/18 Cal AB (+30/24)
– 24/18 Cal Row (+30/24)
– AMRAP BBJO
Rest 60s
*One partner works at a time, split cals/reps as needed
**Complete all AB cals first, then row 2nd, then move to BBJO

**Fitness Options**
A. complete 4-5 rounds: scale to 60s AB, 60s Row, regular burpees for remainder

Friday
A. Build to todays “tough”
– Power Clean + Squat Clean
B. Open 19.3
10 AMRAP:
– 200’ OH Walking Lunge (50/35)
– 50 DB Box Step Ups (50/35) to 24/20
– 50 Strict HSPU
– 200’ HS Walk
*Lunge and HS walk course set up in 25’ segments

**Fitness Options**
A. Front Squat 5X3
B. Body weight lunges, bodyweight steps ups, DB Shoulder Press, bear crawls or inchworms

Saturday Woolfeman Special
*8am and 9am classes
**11am “Mobility Matters” Seminar!! Sign up at the link below
https://www.facebook.com/events/614947829177902/

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

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