Monday
A. 8-10 Sets:
– Squat Clean & Jerk X 1.1 @ 70-80%
B. 6 Rounds:
60s AMRAP:
– 10 Thrusters (95/65)
– AMRAP Cals AB
Rest 60s
Tuesday
A. 20 Min AMRAP:
– 200m Run
– AMRAP UB Pullups (+C2B)
– 60 DUs
– AMRAP UB T2B
B. 2-3 Sets:
– 10 1-arm DB Upright Row + 10 DB Curls (each)
– (2 alt.V-ups + 3s hollow hold) X burnout
Wednesday
A. 4-5 Sets:
– Back Squat X 5 (add weight to last week)
B. 15 Min AMRAP
– 15/12 Cal Row
– 15 S2OH (95/65) (+135/95)
– 15 BF Burpees
Rest 30s
Thursday
A. 3-4 Sets:
– UB Bench Press (match last weeks)
into:
– AMRAP UB @ 50% of above weight
Rest as needed
B.15 min AMRAP:
– Max Cals AB (both working
– Max Cals Row (both working)
*Teams must complete 5 mins of Ski Erg at either 0:00, 5:00, or 10:00. 1 working at a time
Friday
A. 10 Min EMOM:
– OHS X 3 (build to tough)
B. For Time: (20 Cap)
3 Rounds:
– 15 Deadlifts (185/135) (+225/155)
– 15 HSPU
into:
2 Rounds:
– 30 DB Snatch (50/35)
– 30 Wall Balls (20/14)
Saturday Woolfeman Special
*8am/9am classes
-TBA (friday night)
Sunday Open Gym
8:30am-10:30am