Monday
A. Back Squats
5-4-3-2-1 (build to tough single)
B. 3 Sets:
3 Min AMRAP:
– 10 Power Snatch (75/55)
– 10 DB Box Step Ups (50/35) to 24/20”
– 10 T2B
Rest 60s
*pick up where you left off after the rest period
Tuesday
A. 12 Min EMOM:
1) 60s HSPU (+Strict)
2) Rest
3) 60s S2OH (95/65) (+135/95)
4) Rest
B. 13 Min AMRAP:
– 60 DUs
– 15 Burpee to 6” target
– 60 DUs
– 3 Wall Walks (50’ HS Walk)
Wednesday
A. 10 Min EMOM:
– Power Clean + Hang Squat Clean
*Build to heavy
B. For Time (12 Cap):
– 60/50 Cal Row
– 50 Wall Balls (24/20)
– 40/30 Cal AB
– 30 DB Cleans (50/35)
Thursday
A. 4 Rounds w/ partner:
6 Min AMRAP
– 30 BBJO
– 40/30 Cal Row
– AMRAP Cals AB
Rest 2 mins
Friday
A. 10 Min EMOM:
– Power Snatch + Hang Squat Snatch
*Build to heavy
B. 10 Min AMRAP:
– 10 Deadlifts (135/95)
– 5 C2B (+Bar MU)
– 15 Deadlifts (185/135)
– 10 C2B (+Bar MU)
– 20 Deadlifts (225/155)
– 15 C2B (+Bar MU)
– 25 Deadlifts (275/185)
– AMRAP C2B (+Bar MU) w/ remaining time
Saturday Woolfeman Special
*8am and 9am classes
-TBA
Sunday
Open Gym 8:30am-10:30am