Monday
A. 5 Min EMOM:
– Srict Press X 1 (from floor, build to heavy)
@ 5:00
B. 5 Min EMOM:
– Push Press X 1 (from floor)
@ 10:00
C. 3 Min AMRAP
– AMRAP Power Clean & Jerk @ 80% of heavy on “B”
D. 10 Min AMRAP:
– Bogle Loop Run
w/ remaining time AMRAP:
– 5 BBJO (24/20)
– 10 Alt. DB Snatch (50/35)
Tuesday
A. 5 Sets:
– Back Squat X 7
*if possible, add weight to 5×7 3 weeks ago
B. 15 Min AMRAP:
– 25/18 Cal Row
– 20 Wall Balls (20/14)
– 15 T2B
Wednesday
A. Build to tough
– TnG Power Snatch X 3
B. For Time
21-15-9
– Deadlifts (185/135) (+225/155)
– Box Jumps (24/20)
– HSPU (+Strict)
Thursday
A. 30 Min AMRAP:
– 150/120 Cals Row
– 100 BBJO (24/20)
– 150/120 Cals AB
– AMRAP BBJO w/ remaining time
Friday
A. Build to todays “tough”
– Squat Clean X 1.1.1
B. CF Open 16.3
7 AMRAP
– 10 Power Snatch (75/55)
– 3 Bar MU
Saturday Woolfeman Special
*8am and 9am classes
TBA
Sunday
Open Gym 8:30am-10:30am