Monday
A. 5 Sets:
90s on/60s off
– *Power Cleans*
– AMRAP T2B w/ remaining time
Rest 60s
*Reps go 10-8-6-4-2
*weights are ~ 50-60-70-75-80%
B. For Time: (15 Cap)
– 60/50 Cal Row
Then, 5 rounds:
– 10 Deadlifts (185/135)
– 10 BF Burpees
Then:
– 400m Run
Tuesday
A. 20 min AMRAP:
– 30 Strict Press (75/55) (+95/65)
– 30 Hang Snatch (75/55) (+95/65)
– 30 HSPU
*Every Break = 30 DUs
B. 2-3 Sets
– 10 Supinated Ring Row + AMRAP BB Curl Burnout
– 15 Skull Crusher + Close grip press burnout
Wednesday
A. 6 Min EMOM:
– Back Squat X 1-3
Then, @ 6:00
Every 2 mins for 4 sets:
– back Squat X 1
B. 4 Sets:
3 Min AMRAP:
– 60s Max Cals AB
Then, AMRAP:
– 5 Burpee to 6” Target
– 10 Wall Balls (20/14)
Rest 60s
*pick up where you left off each round
Thursday
Against a running clock:
A. From 0-8:00
– 50/40 Cal AB
– 400m Run (together)
– AMRAP Cals AB
Rest 2 mins
From 10-18:00
– 50/40 Cal Row
– 400m Run (together)
– AMRAP Cals Row
Rest 2 mins
From 20-28:00
– 50/40 Cal Ski
– 400m Run (together)
– AMRAP Cals Ski
Friday
A. 8 Min AMRAP
1-2-3-4…
– Wall Walks
2-4-6-8…
– C2B (+ 1-2-3-4 Ring MU)
Rest 2 mins
B. 8 Min AMRAP:
50’-50’-50’…
– Bear Crawls (+ HS Walk)
2-4-6-8…
– Pullups (+ 1-2-3-4 Bar MU)
B. 2-3 Sets:
10-8-6-4-2
– Bench Press
– Bent Over BB Row
Saturday Woolfeman Special
*8am/9am classes
-TBA (friday night)
Sunday Open Gym
8:30am-10:30am