Monday
A. 10 Min EMOM: (building across)
1-3) Power Clean X 1.1.1
4-6) Power Clean X 1.1
7-10) Power Clean X 1
B. For Time: (15 Cap)
10-9-8-7…1
– T2B
1-2-3-4…10
– Deadlifts (185/135)
Then:
10-9-8-7…1
– BF Burpees
1-2-3-4…10
– Front Squats (95/65)

Tuesday
A. Against a running clock:
0-8:00 AMRAP:
– 20 1-arm DB S2OH (50/35)- switch after 10
– 10 HSPU
– 50 DUs
B. From 10:00-18:00 AMRAP
– 10/8 Cal Row
– 5 Wall Walks
– 50 DUs
C. Accumulate the following in any order:
– 40-50 Elevated Body Row (+Vest)
– 80-100 Pushups (+vest)

Wednesday
A. 4-5 Sets: (FINAL WEEK!)
– Back Squat X 5
**Add weight to last week
B. 3 Sets:
2 Min AMRAP:
– 20 Box Jump Over (24/20)
– AMRAP Wall Balls (20/14)
Rest 60s
2 Min AMRAP:
– 20 Wall Balls
– AMRAP Box Jump Over
Rest 2 mins

Thursday
4 Sets w/ partner:
7 Min AMRAP
– 400m run (together)
– 50/40 Cals Row
– AMRAP Cals AB
Rest 60s

Friday
A. 10 EMOM:
– Power Snatch X 1
*build to heavy
B. 10 Min AMRAP:
3-3-3
– C2B (+ 1-1-1 Bar MU)
3-6-9
– power snatch (75/55)
6-6-6
– C2B (+ 3-3-3 Bar MU)
12-15-18
– Power Snatch
….
*Add 3 C2B (2 Bar MU) every 3 rounds, and 3 snatches every round

Saturday Woolfeman Special
*8am/9am classes
-TBA (friday night)

Sunday Open Gym
8:30am-10:30am

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