Monday
A. 10 Min EMOM:
– Squat Clean & Jerk (build to heavy)
B. For Time: (10 min cap)
– 30 Power Cleans (115/75)
– 30 BF Burpees
– 30 S2OH (115/75)

Tuesday
A. 20 Min AMRAP:
– 10 T2B
– 12/9 Cal Row
– 40 DUs
Rest 60s
B. 2-3 Sets:
– 10 Strict Pullups
– 15 strict HKR

Wednesday
A. 2-3 Sets for Quality:
8-6-4-2
– Deadlifts (205/145) (+255/175)
– HSPU (+ Strict)
Rest as needed
B. 12 Min AMRAP:
– 60 Wall Balls (20/14)
– 40 Step ups (50/35) to 24/20”
– AMRAP Wall Balls

Thursday
A. 2-3 Sets:
– Max Bench Press “drop sets”
*RX: 95/65, 75/55, 55/45
*RX+: 135/95, 115/75, 95/65
Rest as needed
B. 10 Min AMRAP:
0-4) Max BBJO (24/20)
@ 4:00: 400m run (together)
w/ remaining time:
– AMRAP Cals AB
Rest 2 mins
10 Min AMRAP:
0-4) Max BBJO (24/20)
@ 4:00: 400m run (together)
w/ remaining time:
– AMRAP Cals Ski

Friday
A. 3-5 Sets:
– Power Snatch X 1.1.1
*MOD weight, technique work
B. For Time:
21-15-9
– OHS (75/55) (+95/65)
– Pullups (+C2B)
Then:
15-12-9
– Power Snatch (+95/65)
– Pullups (+C2B)

Saturday Woolfeman Special
*8am and 9am classes

Sunday Open Gym
8:30am-10:30am

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