Monday
A. Front Squat @ 31X1
– 3 @60%
– 2 @65%
– 1 @70%
– 3 @65%
– 2 @70%
– 1 @75%
+
1xAMRAP @ 50% (regular tempo)
B. 9 Min AMRAP:
3 Rounds of:
– 3 DL (135/95) (+185/135)
– 3 Box Jump overs (24/20)
Then
3 Rounds of:
– 6 DL
– 6 Box Jump overs
….(add 3 reps every 3 rounds)
Tuesday
A. Press Volume
3 Sets (30s on/30s off)
– AMRAP Strict Press @ 70%
@ 4:00
3 Sets (30s on/30s off)
– AMRAP PushPress @ 70%
@ 8:00
3 Sets (30s on/30s off)
– AMRAP Push Jerks @ 70%
B. 4 Sets:
4 Min AMRAP:
– 60s Max Cals Row
– 15 Burpee to pullup bar
– AMRAP T2B w/ remaining time
Rest 60s
*Add 2 burpees every round
Wednesday
A. 20 Mins of:
– UB TnG Power Snatch (95/65) (+135/95)
– UB Wall Balls (20/14) (+30/20)
– UB Dus (+wtd. Rope)
*Every break = 50’ KB Goblet Lunge (44/26) (+53/35)
B. 2-3 Sets:
– 10 RLE Split Squat + 10 1-leg RDL (each)
– 10 Elevated Body Row + 10 Rev. BB Curls
Thursday
A. 5 Sets w/ partner:
6 Min AMRAP:
– 20/15 Cal AB
– 20/15 Cal Row
– AMRAP Burpee Box Jumps (24/20)
Rest 60s
*add 5 calories to ergs every round
Friday
A. For Time: (12 cap)
– 10 Squat Cleans (95/65) (+135/95)
– 8 Squat Cleans (135/95) (+185/135)
– 6 Squat Cleans (155/105) (+225/155)
– 4 Squat Cleans (175/125) (+245/165)
– 2 Squat Cleans (185/135) (+275/185)
*200m run between each set
@18:00 complete:
B. 10 Min AMRAP:
4-8-12-16….
– OHS (75/55) (+95/65)
– C2B (+2-4-6-8…Ring MU)
Saturday Woolfeman Special
*No Classes! Gymnastics Clinic from 9am-11am! Sign Up here:
Sunday Open Gym
8:30am-10:30am