Monday
A. 10 Min EMOM:
1-5) Squat Clean X 1 (building)
6-10) Squat Clean X 1 @ 75%+
B. 3 Sets:
3 Min AMRAP
– 18/14 (+25/20) Cal AB
– 10 Clean & Jerks (95/65) (+135/95)
– AMRAP T2B w/ remaining time
Rest 2 mins
Tuesday
A. 20 Min AMRAP:
– 21 Cal Row
– 15 Wall Balls (20/14)
– 9 BBJO
– 90 Dus
Rest 60s
B. Accumulate NFT:
– 30-40 Banded Hollow Pulldowns
– 30-40 Banded Hollow Y’s
* https://youtu.be/C3rTdBrRARA
Wednesday
A. 10 Min EMOM:
1-5) Power Snatch X 1 (building)
6-10) Power Snatch X 1 @ 75%+
B. 13 Min AMRAP
– 55 Pullups (+C2B)
– 55 OHS (75/55)
– 55 Alt. DB Snatch (50/35)
– 150’ 2KB OH Walk (53/35) (+150’ HS Walk)
**Compare score to 1/8/2021
Thursday
“3 Quarters w/ partner”
A. 8 Min AMRAP:
– 50/40 Cals AB
– 400m Run (both)
– Max Cals AB
Rest 3 mins
B. 8 Min AMRAP:
– 50/40 Cals Row
– 400m Run (both)
– Max Cals Row
Rest 3 mins
C. 8 Min AMRAP:
– 50/40 Cals Ski
– 400m Run (both)
– Max Cals Ski
Friday
A. 10 Min EMOM:
– Thruster X 3 (build to tough)
B. For Time:
21-15-9
– Deadlifts (185/135) (+225/155)
– BF Burpees
15-12-9
– S2OH (95/65) (+135/95)
– BF Burpees
Saturday Woolfeman’s 31st BDAY Special
*8am and 9am classes
-TBA
Sunday
Open Gym 8:30am-10:30am