Monday
A. 3 Heavy Sets:
– Front Squat X 2 + Back Squat X 4
*rack bar after FS, go directly into back squat
B. For Time (15 cap):
– 40 DB Snatch (50/35)
– 150’ DB OH Walking Lunge
– 40 DB Snatch
– 40 DB Step Ups (50/35) to 24/20
Tuesday
A. 15 Minutes to practice HSPU
*If proficient in HSPU, complete:
2-3 sets:
– AMRAP UB HSPU (+Strict)
Rest 30s
– AMRAP UB DB Press (+Kipping)
Rest 30s
– AMRAP UB Pushups
Rest as needed
B. 4 Sets:
2 Min AMRAP
– 20 BF Burpees
– AMRAP S2OH
Rest 2 mins
*Set 1: 95/65 (+135/95)
*Set 2: 115/75 (+155/105)
*Set 3: 135/95 (+185/135)
*Set 4: 155/105 (+205/145)
Wednesday
A. 15 minutes to practice T2B Skills
*If proficient in T2B, complete:
3-4 sets:
– 90s Row (10 easy/10 mod/10 fast)
– 100’ Sandbag Bear Hug Carry
– AMRAP UB T2B
Rest as needed
B. 14 Min AMRAP
– 20 2DB Cleans (50/35)
– 40 Wall Balls (20/14)
– 100 DUs
Thursday
A. 4 Sets w/ partner
7 Min AMRAP:
– 50/40 Cal Row
– 50/40 Cal AB
– AMRAP BBJO
Rest 60s
Friday
A. 10 Min EMOM:
1) 30s AMRAP Deadlifts (185/135) (+225/155)
2) 60s recovery Row
B. 3 Sets:
4 Min AMRAP:
– OHS (95/65)
– C2B
Rest 60s
*Set 1: 8 reps
*Set 2: 10 Reps
*Set 3: 12 reps
Saturday Woolfeman Special
*8am and 9am classes
-TBA
Sunday
Open Gym 8:30am-10:30am