Monday
A. 4-5 Sets:
– Back Squat X 6
*complete at weight for 5 from weeks ago, or heavier than last week
B. “Grettel” (compare to 6/28)
10 Rounds For Time: (10 min cap)
– 3 BF Burpees
– 3 C&J (135/95)
Tuesday
A. 2-3 Sets
8-7-5-5
– Strict Pullup (+Wt vest)
15-10-8-7
– Pushup (wtd.vest)
B. 15 Min AMRAP:
– 8 T2B
– 10 KB Swings
– 36 DUs
Wednesday
A. 12 Mins NFT (volume work)
– TnG Deadlift X 4 (add weight)
– 8 HSPU (try to increase difficulty)
B. 3 Sets:
4 Min AMRAP:
– 16 Alt. DB Snatch (50/35)
– 25’ OH Walking Lunge (50/35)
– 8 DB burpee to step over (24/20)
– 25’ OH Walking lunge
Rest 60s
*Pick up where you left off
Thursday
A. For Time w/ partner:
– 1 Mile Run (4x400m)
– 150/120 Cal AB
– 150/120 Cal Row
– 1 Mile Run (8x200m)
*One working on running, both working on AB/Rower at same time
Friday
A. Power Snatch
– 3×1.1.1
– 3×1.1
– 3×1
*Add 5-10lbs to each set from last week. Final week
B. “Fight Gone Bad” (compare to 6/2)
3 Sets:
– 60s Wall Balls (20/14)
– 60s SDLHP (75/55)
– 60s Box Jumps (24/20)
– 60s Push Press (75/55)
– 60s Row Cals
60s Rest
Saturday Woolfeman Special
*8am/9am classes
-TBA (friday night)
Sunday Open Gym
8:30am-10:30am