Monday
A. 6 Sets
– Back Squat X 6
*goal is to add weight to 1st 6×6 3 weeks ago
B. For Time (15:00 cap):
– 50 BF Burpees
– 75 Wall Balls (20/14)
– 50/40 Cals AB
Tuesday
Press/HSPU
A. 5 Min EMOM:
– Strict Press X 3 @ 80% of last weeks heaviest
@5:00
B. 5 Min EMOM:
– Push Jerk X 3 @ 80% of last weeks heavy Push Press
C.15 Min AMRAP:
0-9:00: AMRAP K. HSPU (+Strict)
9:00-15:00: AMRAP Pushups (+K.HSPU)
*Every 3 mins & 0:00= 50 Dus
Wednesday
A. Build to todays “tough”
– TnG Power Clean X 3
B. For Time:
9-6-3
– C2B (+Ring MU)
– Squat Snatch (95/65) (+135/95)
Into:
21-15-9
– Pullups (+C2B)
– OHS (95/65) (+135/95)
Thursday
A. 25 Min AMRAP w/ partner:
– 100 Bench Press (135/85) (+165/95)
– 150 Box Jump Overs (24/20)
– 2000m Running (10x200m)
– AMRAP BBJO w/ remaining time
Friday
A. CF Open 18.1
20 Min AMRAP:
– 8 T2B
– 10 DB Hang C&J (50/35)
– 14/12 Cal Row
B. 2-3 Sets NFT:
– 1-leg RLE split squat X 8-10
– Strict Pullup X 8-10
Saturday Woolfeman Special
*8am and 9am classes
TBA
– Walking Lunges
–
Sunday
Open Gym 8:30am-10:30am