Monday
A. Every 90s for 8 Sets
– 3 Position Squat Clean (hi/hang/floor)
*Build to heavy
B. 8 Min AMRAP
– 9 Front Squats (75/55) (+95/65)
– 35 DUs
**Fitness Options**
A. Power clean + Front Squats, or power cleans (same positions)
B. Goblet Squats, single unders
Tuesday
A. For Time:
– 30 HSPU (+Strict)
– 40 Bench Press (115/65) (155/95)
– 50 Pushups
B. 2-3 Sets:
– L-sit on parallette X 20-30s
– Strict T2B X 6-8
C. Additional/Optional Interavals
2-3 Sets:
– 1k Row (increase speed every 250m)
Rest 3 mins
– 4 Min Assault Bike (increase speed every 60s)
Rest 3 mins
**Fitness Options**
A. DB push Press, light bench, pushups on knees
B. Hollow Holds, hanging knee raises
Wednesday
A. Build to todays “tough”
– DL X 4 (try to add to last week)
+
2 Sets:
AMRAP UB @ 80%
Rest 60s between
B. 3 Min AMRAP:
– 30 Wall Balls (20/14) (+30/20)
AMRAP Pullups or C2B (+Bar MU)
Rest 2 mins
C. 3 Min AMRAP:
– 25 Pullups or C2B (+12 Bar MU)
– AMRAP Wall Balls
Rest 2 mins
D. For Time:
– 30 Wall Balls (20/14) (+30/20)
– 25 Pullups or C2B (+ 12 Bar MU)
– 30 Wall Balls
**Fitness Options**
B. Wall Balls and Ring Rows
Thursday
A. For Time w/ partner:
100-80-60-40-20 (F/F=80-60-45-30-15)
– Cals AB
20-40-60-80-100 (F/F=15-30-45-60-80)
– Cals Row
Friday
A. 4 Sets:
– Back Squat X 8
*Base off weight completed from last weeks AMRAPs
B. Open 20.1
10 Rounds For Time: (15:00 cap)
– 8 Ground to Overhead (95/65)
– 10 BF Burpees
**Fitness Options**
B. KB Swings, Burpee over DB
Saturday Woolfeman Special
*8am and 9am classes
TBA
Sunday
Open Gym: 8:30am-10:30am