Monday
A. Every 4 mins for 4 Sets
– 45s Front Squats (from floor)
Rest 15s
– 45s gymnastics
*RX: 155/105, 135/95, 115/75, 95/65
*RX+ 205/145, 185/135, 155/105, 135/95
B. 3 Sets:
3 Min AMRAP
– 20/15 Cal AB
Then, AMRAP w/ remaining time
– 10 Deadlifts (185/135) (+225/155)
– 10 Box Jumps (24/20)
Rest 60s
*Pick up where you left off for max rounds & reps
Tuesday
A. 10 Min EMOM:
– 2 Push Jerks + 2 Split Jerks
*Build to heavy
B. 12 Min AMRAP:
1-3) Max HSPU
4-6) Max Pushups
*Every 2 mins & 0:00= 8 BF Burpees
Wednesday
A. For Time (20 min cap)
– 60/50 Cal Row
– 45 OHS (75/55)
– 30 T2B
– 45 Wall Balls (20/14)
– 60/50 Cal Row
B. 2-3 Sets NFT:
– 20 Alt V-Ups
– 15 Bent Over 2KB Row
– 20 Hollow Rocks
Thursday
A. 12 Mins to accumulate:
– Max Bench Press (95/65) (+135/95)
*Every break= “tough” UB set of Strict Pullups
B.Complete w/ partner
8 Min AMRAP:
– Max Cals Ski
Rest 2 mins
8 min AMRAP:
– Max Cals AB
*one partner working, one running 400m. Once each member completes their run, AMRAP cals together w/ remaining time
Friday
A. Build quickly to “tough” (~10 mins)
– Power Snatch X 1
B. Open 13.1
17 Min AMRAP:
– 40 Burpee to 6” target
– 30 Snatches (75/55 lb)
– 30 Burpee to 6” target
– 30 Snatches (135/95 lb)
– 20 Burpee to 6” target
– 30 Snatches (165/115 lb)
– 10 Burpee to 6” target
– Max Snatches (210/145 lb)
Saturday Woolfeman Special
*8am/9am classes
– TBA (friday night)
Sunday Open Gym
8:30am-10:30am