Monday
A. 3 Heavy Sets:
– Front Squat X 4.3 @ 80-85%
B. 3 Rounds For Time (16 Cap)
– 75 DUs
– 20 S2OH (115/75)
– 75 DUs
– 20 Step Ups (50/35) to 24/20’
Tuesday
A. 15 Minutes to practice pullup skills
*If proficient in pullups, complete:
3-4 sets:
– 90s AB (30s easy/30s mod/30s fast)
– 100’ 2KB FR Carry
– AMRAP UB Pullups or C2B
B. 9 Min AMRAP
– 3 Hang Cleans: (115/75) (+155/105)
– 3 BBJO (24/20)
– 3 Hang Cleans
– 6 BBJO
– 3 Hang Cleans
– 9 BBJO
– 6 Hang Cleans
– 12 BBJO
– 6 Hang Cleans
– 15 BBJO
……
Wednesday
A. 15 mins to practice HSPU/HS walking
*If proficient in HSPU complete
3-4 Sets:
– Deficit HSPU “Drop” Sets (+Strict)
*start on 45s, complete UB reps. Then Move to 25s, then to the flat mat
B. 3 Sets:
– 30/24 Cal Row (10 easy/10 mod/10 fast)
into:
– AMRAP “tough” UB HSPU
Rest 20s
– AMRAP “tough” UB Deadlifts (185/135) (+225/155)
3 Min active recovery spin on AB
*If needing to rest more than 1-2s between reps, terminate UB set and move on
Thursday
4 Rounds For Time w/ partner:
– 50/40 Cal AB
– 200m Run (together)
– 50/40 Cal Row
– 200m run (together)
Friday
A. Build to todays “tough”
– Power Snatch + Squat Snatch
B. 12 Min AMRAP:
– 45 BF Burpees
– 30 OHS (95/65) (+115/75)
– 30 C2B (+15 Bar MU)
Saturday Woolfeman Special
*8am and 9am classes
TBA
Sunday
Open Gym 8:30am-10:30am