Monday
A. 10 Min EMOM:
1-3) 3 FS + 1 Jerk @ ~70%
4-6) 2 FS + 1 Jerk @ ~80%
7-10) 1 FS + 1 Jerk @ ~80+%
*%s based off last weeks heaviest set
B. “Grettel”
10 Rounds For Time: (10 min cap)
– 3 Clean & Jerk (135/95)
– 3 BF Burpees
Tuesday
A. 20 AMRAP:
2 rounds
-15/12 cal Row
-50’ KB Goblet lunge (53/35)
– 12 T2B
Rest 60s
2 rounds:
-15/12 cal Row
-50’ KB Goblet lunge
– 12 C2B (6/3 Ring MU)
Rest 60s
B. 2-3 Sets NFT:
– Ring Dips X AMRAP @ 31X1
– HKR X AMRAP
Wednesday
A. For Time:
– 10 Squat Snatch (95/65) (135/95)
– 8 Squat Snatch (115/75) (165/115)
– 6 Squat Snatch (135/95) (185/135)
– 4 Squat Snatch (155/105) (205/145)
– 2 Squat Snatch (175/115) (225/155)
B. 2-3 Sets NFT:
– SB Bear Hug X 100’
– Clean Grip RDL X 5 @ 31X1
Thursday
A. Complete NFT:
10-9-8-7…1
– Bench Press
*In between each set= AMRAP UB Pushups
B. 4 Rounds w/ partner:
4 Min AMRAP
– 20/15 Cal AB (each)
– 20/15 Cal Row (each)
– AMRAP Lateral Burpee Over Rower
Rest 60s
*partners will start on opposite machines, and work at same time. Both will complete AB and Row before moving to BBJO
Friday
A. 13 Min AMRAP:
– 50 Deadlifts (185/135) (225/155)
– 50 Box Jumps (24/20)
– 50 Wall Balls (20/14)
– 50 HSPU
B. 2-3 Sets:
-8-10 DB step ups (heavy, each)
-8-10 Seated DB press (each)
Saturday Woolfeman Special
*8am & 9am classes
Sunday
Open gym 8:30am-10:30am
