Monday
A. 3-4 Sets:
– Back Squat X 7
*Use weight for 6 from 3 weeks ago
B. “Death By”
– Clean & Jerks (135/95) (+185/135)
*every minute add 1 C&J, and complete 3 BF burpees after each set
Tuesday
A. 2-3 Sets:
5-4-3-2-1
– Strict Pullup (+Wt vest)
10-8-6-4-2
– Pushup (wtd.vest)
B. 12 Min AMRAP:
– AMRAP UB T2B
– 50’ KB Farmer carry lunges (53/35) after each set of T2B
*Score=T2B Reps
Wednesday
A. 12 Mins NFT (volume work)
– TnG Deadlift X 5 (7-8/10 effort)
– 10 HSPU (any style)
B. 10 Min AMRAP
– 5 S2OH (95/65)
– 5 Box Jumps (24/20)
– 10 Wall Balls (24/20)
Thursday
Complete w/ a partner, both run 1-400m
*scores are total burpees + cals
A. 9 Min AMRAP:
– AMRAP BF Burpees
*one partner burpees, one partner runs
Then, move to:
– AMRAP Cals AB w/ remaining time
Rest 2 mins
B. 9 Min AMRAP:
– AMRAP BF Burpees
*one partner burpees, one partner runs
Then, move to:
– AMRAP Cals Row w/ remaining time
Rest 2 mins
C. 9 Min AMRAP:
– AMRAP BF Burpees
*one partner burpees, one partner runs
Then, move to:
– AMRAP Cals ski w/ remaining time
Friday
A. Power Snatch
– 3×1.1.1
– 3×1.1
– 3×1
*Add 5-10lbs to each set from last week
B. For Time (15 cap)
*Complete in any order
– 240 DUs
– 60 Thrusters (95/65)
– 40 C2B (+20 Bar MU)
Saturday Woolfeman Special
*8am/9am classes
-TBA (friday night)
Sunday Open Gym
8:30am-10:30am