Monday
A. Front Squat @ 31X1
– 3 @65%
– 2 @70%
– 1 @75%
– 3 @70%
– 2 @75%
– 1 @80%
+
1xAMRAP (regular tempo)
*or Add 5-10lbs to each lift, including AMRAP
B. 4 Sets:
3 Min AMRAP:
– 60s DUs
– 10 Hang Snatches (75/55) (+95/65)
– AMRAP HSPU
Rest 60s
Tuesday
A. 20 Mins of:
– UB TnG C&J (85/75) (+115/75)
– UB Pullups (+C2B)
– UB 1DB Step Overs (50/35) (+2DB)
*Every break = 8 BF Burpees
B. 2-3 Sets NFT:
– 10 Hollow Rocks + 10 Arch Rocks
– 10 Pendlay Row + 10 Bench Press
Wednesday
A. For Max Cals
10 Min EMOM:
1) Max Cals AB
2) Rest
Rest to 15:00
10 Min EMOM:
1) Max Cals Row
2) Rest
Rest to 30:00
10 Min EMOM:
1) Max Cals Ski
2) Rest
Thursday
HAPPY THANKSGIVING!!!
*Only 7:30am & 9am Classes*
“Woolfepack Turkey Jerky”
Complete the following with a partner:
A. “Appetizer”
12 Min AMRAP:
– 25 Deadlifts (185/125) (+225/155)
– 50 Wall Balls (20/14) (+30/20)
*Break deadlifts as needed. One Partner Holds DL bar while other does wall balls, switch as needed.
Rest to 15:00, then:
B “Main Course”
15 Min AMRAP (alternating Full Rounds)
– 7 Box Jump Overs (24/20)
– 7 T2B
– 7 Thrusters (75/55) (+95/65)
Rest 33:00, then:
C: “Dessert”
For Time (27 Cap):
– Bogle Loop Run (together)
– 40 BF Burpees
– 400m Run (together)
– 50 BF Burpees
– 200m Run (together)
– 60 BF Burpees
*RX+ w/weight vest
Friday
*Open Gym 9am-1pm
– Workout TBA
Saturday Woolfeman Special
*8am/9am classes
-TBA (friday night)
Sunday Open Gym
8:30am-10:30am