Monday
A. 3 Min AMRAP:
-5 squat cleans (95/65)
-4 C2B (+Bar MU)
Rest 60
3 Min AMRAP:
-4 squat cleans (115/75) (+135/95)
-5 Pull-ups (+C2B)
Rest 60
3 Min AMRAP:
-3 squat cleans (135/95) (+185/135)
-6 Pull-ups
Rest 60
B. 9 Min AMRAP:
-Max SDLHP (75/55)
*every break=6 BF burpees
Tuesday
A. 10 Min EMOM
-Push Press+Push Jerk+Split jerk
*build to heavy
B. 12 Min AMRAP
3-6-9-12-15…
-HSPU
*50’ OH walking lunge (50/35) after each set
Wednesday
A. For time:
-1k row
-100 Alt. DB snatches (50/35)
-1k Row
-100 Wall Balls (20/14)
B. 2-3 sets:
– Elevated RDL X 10 @ 31X1
– Bent Over BB Row X 10 @ 31X1
Thursday
A. 12 Min AMRAP:
0-6: Max Bench (95/65) (+135/95)
6-12: Max Push-ups
B. 9 Min AMRAP:
– 75/60 Cal AB
– 50 BBJO (24/20)
– AMRAP Cals Ski
Rest 1 min
9 min AMRAP:
– 75/60 Cals Ski
– 50 BBJO (24/20)
– AMRAP Cals AB
Friday
A. For Time (20 Min Cap):
-50 DUs
-25 T2B
-12 Squat Snatch (75/55) (95/65)
-50 DUs
-25 T2B
-9 Squat Snatch (95/65) (+135/95)
-50 DUs
-25 T2B
-6 Squat Snatch (135/95) (185/135)
-50 DUs
-25 T2B
-3 Squat Snatch (155/105) (+225/155)
Saturday Woolfeman Special
*8am and 9am Classes
-TBA (friday night)
Sunday
Open Gym 8:30am-10:30am