Monday
A. Build to todays “tough”
– 2 Front Squats + 1 Split Jerk (from rack)
B. 12 Min AMRAP:
– 10 KB Swings (53/35) (+70/53)
– 50’ 1KB Goblet Hold Lunge
– 10 Burpee to target

Tuesday
A. 3 Sets:
– AMRAP HSPU (+ Strict)
Rest 20s
– AMRAP HSPU (+Deficit K. HSPU (4″/2″)
Rest as needed
B. 10 Rounds For Time
– 35 DUs
– 7 Power Clean & Jerk (95/65) (+135/95)

Wednesday
A. 6 Min AMRAP:
– 30/24 Cal Row
Then, AMRAP
– 5 C2B (+5/3 Ring MU)
– 5 Squat Snatch (95/65) (+135/95)
Rest 4 mins
B. 6 Min AMRAP:
– 30/24 Cal Row
Then, AMRAP:
– 7 Pullups (+C2B)
– 7 OHS (75/55) (+95/65)
Rest 4 mins
C. 6 Min AMRAP:
– 30/24 Cal Row
Then, AMRAP:
– 9 Pullups (+Pullups)
– 9 Power Snatch (55/45) (+75/55)

Thursday
A. For Time w/ partner:
200-150-100-50 (F=160-120-80-40)
– Cals AB
*400m Run together after each set

Friday
A. For Time (30:00 cap):
5 Rounds:
– 10 Deadlifts (225/155) (+275/185)
– 10 HSPU (+Strict)
Then:
3 Rounds:
– 25 Wall Balls (20/14)
– 25 T2B
Then
– 50 BF Burpees
– 50 Front Squats (95/65) (+135/95)

Saturday Woolfeman Special
*8am and 9am classes
TBA

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

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