Monday
A. Every 45s for 9 mins:
Sets 1-4) Deadlift X 6
Sets 5-8) Deadlift X 4 (7/10)
Sets 9-12) Deadlift X 2 (8/10)
*add 5-10lbs from last week
B. For Time: (12 Cap)
– 50/40 Cal AB
– 50 DB Box Step ups (50/35) to 24/20
– 50 Box Jumps (24/20)
Tuesday
A. 12 Min EMOM:
1) 30s HSPU (+ strict)
2) 30s Strict Pullups
3) 30s Pushups
4) 30s DUs
@ 15:00 complete:
12 Min AMRAP:
– 10 HSPU
– 10 Pullups (+C2B)
– 10 Burpee to 6” target
– 50 DUs
Wednesday
A. 12 Min EMOM:
1-4) Hi-Hang Clean X 3
5-8) Hang Clean X 2
9-12) Clean X 1
B. 9 AMRAP: (2 scores)
1) For Time:
-1k/940m Row
Then, w/ remaining time:
2) AMRAP:
– Back Squats (165/115) (+205/145)
*From Rack
Thursday
A. 2-3 “Burnout Drop” Sets:
– Bench Press
– Bent Over BB Row
*Male RX: 135-115-95
*Female RX- 85-75-65
B. 20 AMRAP w/ Partner:
– *Cals AB
20-30-40-50-60…..
– BF Burpee
*Male RX Cals: 20-30-40-50-60-70….
*Female RX: 15-24-30-40-48-55…..
Friday
A. 12 Min EMOM:
1-3) Hi-Hang Snatch X 3
4-6) Hang Snatch X 2
7-12) Snatch X 1 @85+% of last weeks heavy
B. 10 AMRAP:
– 10 Alt. DB Snatch (50/35)
– 10 T2B
Saturday Herford Special
*8am and 9am classes
– TBA
Sunday Open Gym
8:30am-10:30am