Monday
A. 90s on/90s off for 4 sets:
– 5 TnG Squat Cleans
– “tough” UB Set of Pulling gymnastics
B. 3 Sets:
3 Min AMRAP:
– 20/15 Cal Row
– 10 Lateral Burpee over rower
– AMRAP KB Swings (53/35) (+70/53)
Rest 60s
Tuesday
A. 12 Min EMOM:
1-4) Strict Press X 3
5-8) Push Press X 2
9-12) Split Jerk X 1
B. 12 Min AMRAP:
– 50’ DB OH Walking Lunge (50/35)
1-3-5-7-9…
– Wall Walks
Wednesday
A. 12 Min EMOM
1) 40s Ski Erg
2) 40s Deadlifts (185/135) (+225/155)
3) 40s DUs
Rest to 15:00, then:
B. For Time (20 cap):
– 30 Power Snatch (75/55)
– 40 DB Step Ups (50/35) to 24/20
– 400m Run
– 40 DB Step Ups (50/35) to 24/20
– 30 Power Snatch
Thursday
A. 12 AMRAP for “Quality”
– 10 Bench Press (95/65) (+135/95)
– 10 Pushups
B. 20 Min AMRAP w/ Partner:
– 50/40 Cal Row
– 50 BF Burpees
– 50/40 Cal AB
Friday
A. 4 Sets:
90s On/30s off
– 10 Back Squats (135/95) (+185/135)
– AMRAP HSPU (+strict)
*Back squats from floor
B. “Funky Fran”
For Time: (10 cap)
21-15-9
– Thrusters (95/65)
– T2B
Saturday Woolfeman Special
*8am and 9am classes
Sunday Open Gym
8:30am-10:30am