Monday
A. 3 Sets:
– 60s Squat Snatch X Max “QUALITY” Reps (7/10 effort)
into:
– 60s max Pullup/C2B/Muscle Up
Rest 2-3 Mins
*Choose whichever gymnastics you’d like for the day!
B. 9 Min AMRAP:
– Max Cals Row
*Every 90s mins & 0:00= 10 Alt. DB Snatch (50/35)
*RX+= 10 2KBHang Snatch (44/26)
Tuesday
A. 12 Min EMOM
1) 40s Wall Balls (20/14) (+30/20)
2) 40s HSPU (+ Strict)
3) 50’ OH Walking Lunge (50/35)
4) 40s Wall Walks
@ 15:00 complete:
B. For Time:
– 60 Wall Balls (20/14) (+30/20)
– 40 HSPU
– 200’ OH Walking Lunge (50/35)
– 10 Wall Walks
Wednesday
A. 10 Min EMOM:
1-3) TnG Power Clean X 5
4-6) TnG Power Clean X 4
7-10) TnG Power Clean X 3
B. For Time (10 cap):
– 100 DUs
– 50 KB Swings (53/35)
– 25 BBJO (24/20)
– 100 Dus
Thursday
A. 4 Rounds:
2 Min AMRAP:
– 20/15 Pushups
– AMRAP Bench Press (95/65) (+135/95)
Rest 60s
B. 15 Min AMRAP:
– Max Cals AB
– Max Cals Row
*Both Partners working at same time, switch as needed
Friday
A. 2-3 Sets “quickly”:
7-7-6-5
– Deadlifts (185/135) (+225/155)
– T2B
Rest 2-3 Mins
B. 5 Sets For Max Reps:
60s on/60s Rest
– Back Squats (from rack)
*RX Weights:
– Male: (135/155/185/205/225)
– Female (95/105/125/145/155)
Saturday Woolfeman Special
*8am and 9am classes
Sunday Open Gym
8:30am-10:30am