Monday
A. 12 Min EMOM:
1) 40s Cals Row
2) 40s Front Squats (95/65) (+135/95)
3) 40s C2B (+Ring MU)
4) 40s BF Burpees
Rest to 15:00, then:
B. For Max Reps:
0-3) Cals Row
3-6) Back squats (95/65) (+135/95)
6-9) Pullups (+Bar MU)
9-12) BF Burpees
Tuesday
A. 10 Mins to practice HSPU/HS Walking
*If proficient, complete 3-4 Sets AFAP:
– 10 HSPU (strict or deficit if you desire)
– 50’ HS Walk
Rest 60s
B. 20 Min AMRAP:
– 45 DUs
– 15 Wall Balls (20/14)
– 12 Box Jumps (24/20)
– *3 Wall Walks
Rest 60s
*each Round add 1 Wall Walk
Wednesday
A. 10 Min EMOM:
1-3) TnG Squat Snatch X 4
4-6) TnG Squat Snatch X 3
7-10) Power Snatch X 2
B. For Time (10 cap):
– 50 Power Snatch (75/55)
– 50 OHS (75/55)
Thursday
A. 4 Rounds
2 Min AMRAP:
– 15 Bench Press (match weight to last week)
– AMRAP Pushups
Rest 60s
B. Max Cals w/ Partner:
*Both partners working at same time
8 Min AMRAP:
– Cals Ski
– Cals AB
Rest 2 Mins
8 Min AMRAP:
– Cals Row
– Cals AB
Friday
A. 2-3 Sets “quickly”:
10-8-7
– Deadlifts (185/135) (+225/155)
– T2B
Rest 2-3 Mins
B. For Time:
1-2-3-4….10
– Hang Cleans (95/65) (135/95)
– BBJO (24/20)
Saturday Woolfeman Special
*8am and 9am classes
– TBA
Sunday Open Gym
8:30am-10:30am