Labor Day Monday
*only 7:30am and 9am classes
A. 10 Rounds For Time (w/ partner):
– 20 BBJO (24/20)
– 4 Power Cleans (165/115) (+205/145)
– 20 T2B
– 4 Squat Cleans (165/115) (+205/145)
Tuesday
A. 10 Min EMOM:
1) Max Cals AB
2) Rest
Rest 3 mins
B. 10 Min EMOM:
1) Max Cals Row
2) Rest
Rest 3 Mins
C.10 Min EMOM:
1) Max Cals Ski
2) Rest
Wednesday
A. 4-5 Sets:
– Back Squat X 5 @ 2 weeks ago set of 5
B. 7 Min AMRAP:
– Max HSPU
*Every min = 5 Deadlifts (185/135) (+225/155)
Thursday
A. Build quickly to:
– 3RM Bench Press
+
60s on/60s off for 2-3 sets:
– AMRAP Bench @ 70%
B. 10 Min AMRAP:
– Cals AB
– BF Burpees
Rest 2 mins
10 Min AMRAP:
– Max Cals Ski
– Max BF Burpees
*both partners working at once, switch as needed
Friday
A. 3-5 Sets:
– Snatch Balance + OHS (7/10 effort)
B. 3 Rounds:
– 60s Power Snatch (75/55)
– 60s DUs
– 60s Thrusters (75/55)
– 60s Pullups
– 60s Cals Row
Rest 60s
Saturday Woolfeman Special
*8am/9am classes
– TBA (friday night)
Sunday Open Gym
8:30am-10:30am