Monday
A. 3 Sets:
– Front Squat X 3.2.1 @ 80-85%
B. 3 Sets:
4 Min AMRAP
– 25 Wall Balls (20/14)
– 15 BF Burpees
– AMRAP C&J (135/95) (+185/135)
Rest 60s
Tuesday
A. 10 Minutes to practice Toes to bar
*if proficient in T2B, complete:
10 Mins to AMRAP:
– 50’ Farmer Carry Lunges
– “Tough” UB T2B Set
B. 12 Min AMRAP:
– AMRAP DUs (+Wtd DUs)
*Every 3 mins, & 0:00 complete 500/420m Row
Wednesday
A. 10 mins to practice HSPU
*If proficient in HSPU complete
10 Mins to AMRAP:
– 50’ Bear Hug SB Carry
– “tough” UB HSPU (+Strict)
B. For Time: (15 cap)
21-15-9
– Deadlifts (185/135) (+225/155)
– HSPU
Then:
12-9-6
– Power Snatch (95/65) (+135/95)
– 50’ 2 KB OH Walk (53/35) (+50’ HS Walk)
Thursday
A. 4 Sets w/ partner for max cals
6 Min AMRAP:
– 60/48 Cals AB
– AMRAP Cals Row
Rest 2 mins
Friday
A. Build quick to MOD:
– Clean & Jerk
B. 8 Min AMRAP:
1-2-3-4-5-…..
– Thrusters (95/65)
– C2B
Then, @ 10:00:
C. 5 Mins for max load
– Clean & Jerk X 5
Saturday Woolfeman Special
*8am and 9am classes
-TBA
Sunday
Open Gym 8:30am-10:30am