Monday
A. Squat Clean & Jerk (use 1rm from 2 weeks ago)
– 3x 1.1.1 @ ~70%
– 3x 1.1 @ ~75%
– 3×1 @ ~80%
B. “DT” (12 Cap)
5 Rounds For Time:
– 12 Deadlifts (155/105)
– 9 Hang Cleans
– 6 S2OH
Tuesday
A. 20 Min AMRAP:
– 15/12 Cal Row
– 10 Pullups (+C2B)
– 35 DUs
– 10 T2B
Rest 60s
B. 2-3 Sets
Wednesday
A. 3-4 Sets:
– Back Squat X 7 (add weight to last week)
B. 3 Sets:
4 Min AMRAP:
– 15 BF Burpee Buy in
Then, AMRAP w/ remaining time
– 10 Alt. DB Snatch (50/35)
– 10 Wall Balls (20/14)
Rest 60s
*Pick up where you leave off each round
Thursday
A. 3-4 Sets:
– Bench Press X 5.4.3.2.1 @ 75% of 3rm
Rest as needed between reps/sets
B. Complete w/partner:
9 Min AMRAP
– Max Cals AB (must switch every 45s)
Rest 2 mins
9 Min AMRAP:
– Max Cals Ski (must switch every 45s)
Friday
A. 4-5 Sets:
– Snatch Grip Push Press + OHS + Snatch Balance
B. CF Open 19.3
10 Min AMRAP:
– 200’ DB OH Walking Lunge (50/35)
– 50 DB Step Ups (50/35) to 24/20”
– 50 HSPU (+S. HSPU)
– 200’ HS Walk
*lunges, and HS walks done in 25’ segments
Saturday Woolfeman Special
*8am/9am classes
-TBA (friday night)
Sunday Open Gym
8:30am-10:30am