Monday
*Only 7:30am and 9am classes!!
4th of July Tribute Wod
A. For Time/ partner:
$$ IN:
– 245 Wall Balls (20/14)
– 2021m Row
*Both partners working at once switch off as needed
Then, complete the following:
7 Rounds:
– 4 Bear Complex (115/75) (+165/115)
– 17 BF Burpees
– 76 DUs (+wtd. DUs)
*one working at a time!
Tuesday
A. Complete NFT:
10-9-8-7-6…1
– HSPU (+Strict)
– C2B
*+ 5-5-4-4-3-3-2-2-1-1 Bar MU
B. 8 min AMRAP:
– Max 1DB Hang C&J (50/35)-switch every 5
*every 2 mins & 0= 15/12 Pushups
Wednesday
A. 10 Min EMOM:
1-3) TnG Power Snatch X 5
4-6) TnG Power Snatch X 4
7-10) Power Snatch X 3
B. 10 Min AMRAP
-10 KB Swings (53/35)
– 10 KB Goblet Squats
– 10 KB Box Step Ups (24/20)
Thursday
A. 12 Min EMOM:
1) 60s Bench (95/65) (+135/95)
2) 60s Seated DB Press
3) Rest
B. 4 Sets w/ partner:
4 Min AMRAP:
– 30 BF Burpees
– AMRAP Cals AB
– AMRAP Cals Row
Rest 60s
*one person working at a time on burpees
*both partners on machines at the same time, switch as needed
Friday
A. 2-3 Sets AFAP:
5-5-5-5-5
Deadlift (185/135) (+225/155)
5-5-5-5-5
-T2B
Rest as needed
B. 9 Min AMRAP
3-3-3
– Power Cleans (95/65) (+135/95)
3-6-9
– Box Jumps (24/20)
Then:
6-6-6
– Power Cleans (135/95) (+185/135)
12-15-18
– Box Jumps
Then:
9-9-9
-Power Cleans (185/125) (+225/155)
21-24-27
– Box Jumps
Saturday Woolfeman Special
*8am and 9am classes
– TBA
Sunday Open Gym
8:30am-10:30am