Monday
A. Front Squats
5-4-3-2-1-1-1…(build to heavy)
B. For Time:
21-15-9
– BF Burpees
– OHS (75/55) (+95/65)
Then:
15-12-9
– BF Burpees
– Power Snatch (95/65) (+135/95)
Tuesday
A. 5 Min AMRAP:
– 100 DUs
– Max Def. HSPU @2”/1” w/ remaining time
*RX+= strict, flat
Rest 2 mins
B. 5 Min AMRAP:
– 100 DUs
– Max HSPU (+Def. Kipping @ 4”/2”)
B. 15 Min AMRAP:
– 5 Pullups (+C2B)
– 7 KB Swings (53/35) (70/53)
– 9 Box Jumps
Wednesday
A. 12 Min AMRAP:
– Max Cals AB
*Every 3 mins & 0:00= 30 Air Squats
Rest to 16:00
B. 12 Min AMRAP:
– Max Cals Row
*Every 3 mins & 0:00= 30 Air Squats
Thursday
*Only 7:30am and 9am classes
A. 12 Days Of Christmas
*This workout goes to the song….start with 1, then 2-1, then 3-2-1, 4-3-2-1 all the way up to 12-11-10-9-8….;)
1) Bear Complex (135/95) (+165/115)
*1 Rep= Power Clean + Front Squat + S2OH+Back Squat + S2OH
2) 200m Run (Row/Bike=15/12 Calories)
3) C2B (+Bar MU)
4) 1 KB Step Ups (53/35) (+70/53)
*2 each leg
5) Lat. Burpee over the bar
6) Hang 1KB Snatch (53/35) (+70/53)
*3 each arm
7) HSPU (+Strict)
8) T2B
9) Wall Balls (20/14) (+30/20)
10) Deadlifts (135/95) (+165/115)
11) Pushups (+Ring Dips)
12) Front Rack Step Back Lunges (135/95) (+165/115)
*12 on each leg
Friday
CLOSED. Happy Holidays 🙂
Saturday Woolfeman Special
*8am and 9am classes
Sunday
Open Gym 8:30am-10:30am