Monday
A. 10 Min EMOM:
– Front Squat+ Split Jerk (build to heavy)
*From Rack
B. 3 Sets:
3 Min AMRAP:
– 20 1DB S2OH (10 on each)
– 20 1DB FS (+DB OHS, 10 on each)
– AMRAP HSPU w/ remaining time
Rest 60s
*RX DB Weight = 50/35
Tuesday
A. 20 Min AMRAP:
– 21/16 Cal Row
– 15 Pullups (+C2B)
– 9 BBJO (24/20) (+30/24)
Rest 60s
B. 2-3 Sets NFT:
– HKR X 15 + 100’ Bear Hug SB Carry
Wednesday
A. Every 75s for 10 Sets:
– 35 DUs
– 1 Squat Snatch (Build to heavy)
B. CF Open 11.3
5 Min AMRAP:
– Max Squat Clean & Jerks (165/110)
Thursday
A. 2-3 Sets:
10-8-6-4-2
– Bench Press
– Bent Over BB Row
B. 20 Min AMRAP w/ partner:
– 5 mins Max Cals AB
– 5 mins Max Cals Row
– 5 mins Max Cals Ski
– 5 Mins BF Burpees
Friday
A. 12 Min EMOM:
1) 30s Deadlifts (185/135) (+225/155)
2) 30s Box Jumps (24/20)
3) 30s Wall Balls (20/14)
4) 30s T2B
Rest to 15:00, then:
B. 12 Min AMRAP:
– 12 DL
– 12 Box Jump
– 12 WB
– 12 T2B
Saturday Woolfeman Special
*8am and 9am classes
Sunday
Open Gym 8:30-10:30am