Monday
A. 10 min EMOM:
– Squat Snatch X 1 (build to heavy)
B. 3 Sets:
3 Min AMRAP
– 15/12 (+20/15) Cal Row
– 20 Pullups (+C2B)
– AMRAP OHS (95/65) (+115/75) w/ remaining time
Rest 2 mins
Tuesday
A. 10 Min EMOM:
– Push Press X 2 (build to tough)
B. AMRAP against a 20 min clock:
– 50 DUs
– 15 BBJO (24/20)
– 50 DUs
– 15 HSPU
– 50 DUs
– 5 Wall Walks (+50’ +HS Walk)
*Rest 60s after each full round*
Wednesday
A. 10 Min EMOM:
– Squat Clean X 1 (build to heavy)
B. 12 Min AMRAP
– 4 Deadlifts (225/155) (+275/185)
– 8 T2B
– 12 Alt. DB Box Step Ups (50/35) to 24/20
Thursday
A.15 Min AMRAP
– 2000m Run (10x200m Alt sprints)
Then, w/ remaining time:
– AMRAP Cals AB
Rest to 20:00, then:
B. 12 Min AMRAP:
– 2000m Run (10x200m Alt sprints)
Then, w/ remaining time:
– AMRAP Cals Row
Friday
A. 10 mins to Build quickly to:
– Power Snatch X 1
B. 13 Min AMRAP:
– 60/48 Cal Row
– 50 Alt. DB snatch (50/35)
– 40 Thrusters (75/55) (+95/65)
– 30 BF Burpees
– 20 C2B (+Ring MU)
Saturday Woolfeman Special
*8am and 9am classes
– TBA
Sunday
Open Gym 8:30am-10:30am