Monday
A. 3 Sets:
– Front Squat X 2.2 @ 80-85%
B. For Time (15 Cap)
60/50 Cal Row
Then:
21-15-9-15-21
– Deadlifts (165/125)
– T2B
Tuesday
A. 3 Heavy Sets:
– 2 Push Press + 2 Push Jerks
B. 20 Min AMRAP:
– 10 HSPU
– 12 1arm DB Hang C&J (50/35)- switch arms at 6 reps
– 50’ DB OH Walking Lunge
– 20 Nose to wall Shoulder Taps (+50’ HS Walk)
Rest 60s
Wednesday
A. 10 Min EMOM:
1-3) Power Snatch X 1.1.1
4-6) Power Snatch X 1.1
7-10) Power Snatch X 1
B. 10 Min AMRAP:
– 30 Dus
– 10 BF Burpees
– 10 OHS (95/65)
Thursday
A. 4 Sets w/ partner:
6 Min AMRAP:
– 400m Run
– 50/40 Cal Row
– AMRAP Cals AB
Rest 2 Mins
B. If Time:
– 10-15 Minutes of Skill work
Friday
A 10 Min EMOM:
1-5) Squat Clean & Jerk X 1 (building)
6-10) Squat Clean & Jerk X 1 @ 80+%
B. For Time (10 cap):
– 30 Thrusters (95/65)
– 30 C2B (+ 15 Ring MU)
– 20 Thrusters
– 20 C2B (+ 10 Ring MU)
– 10 Thrusters
– 10 C2B (+ 5 Ring MU)
Saturday Woolfeman Special
*8am and 9am classes
-TBA
Sunday
Open Gym 8:30am-10:30am