Monday
A. Squat Clean & Jerk (use 1rm from 2 weeks ago)
– 3x 1.1.1
– 3x 1.1
– 3×1
**add 5-10lbs to each section from last week
B. 6 Rounds:
60s AMRAP:
– 10/8 Cal AB
– AMRAP Thrusters (95/65)
Rest 60s
Tuesday
A. 20 Min EMOM:
1) Cals Row
2) Pullups (+C2B)
3) BBJO (24/20)
4) T2B
5) Rest
B. 2-3 Sets:
– 10 KB Row + 10 BB Upright Row
– 10 Plank Ups + 20 Hollow Rocks
Wednesday
A. 4-5 Sets:
– Back Squat X 6 (add weight to last week)
B. 3 Sets:
4 Min AMRAP:
– 15 Deadlifts (185/135) (+225/155)
Then, AMRAP w/ remaining time
– 12 Wall Balls (20/14)
– 30 DUs
Rest 60s
Thursday
A. Accumulate 45-60 in the least amount of sets:
– UB Bench Press @ last weeks weight
Rest as needed
B. 20 Min AMRAP w/ Partner:
– 30/24 Cals AB
– 30 BF Burpees
– 30/24 Cals Row
Friday
A. 4-5 Sets:
– Snatch Balance + 2OHS
*same weight for all sets, 7-8/10 effort
B. 2 Rounds For Time: (18 cap)
– 30 Power Snatch (75/55)
– 30 HSPU
– 30 DB Step Ups (50/35) to 24/20
Saturday Woolfeman Special
*8am/9am classes
-TBA (friday night)
Sunday Open Gym
8:30am-10:30am