Monday
A. 10 Min EMOM:
– Front Squat X 2 (build to heavy)
B. 13 Min AMRAP:
– 55 Power Snatch (75/55)
– 55 Wall Balls (20/14)
– 55 T2B
– AMRAP BF Burpees
Tuesday
A. 12 Min EMOM
1-4) Strict Press X 3
5-8) Push Press X 2
9-12) Push Jerk X 1
*build to heavy
B. 4 Sets:
4 min AMRAP:
– 60s Max AB Cals
– 200m Run
– AMRAP DUs w/ remaining time
Rest 60s
*Score = AB Cals + Dus
Wednesday
A. 20 Mins of:
– UB TnG Power Cleans (95/65) (+135/95)
– UB HSPU
– UB 2KB Step Overs (44/26) (+53/35)
*Every break = 10/8 Cal Row
B. 2-3 Sets:
– BB Back Rack step back lunge X 8-10 (each)
– DB Renegade Row X 10
Thursday
30 AMRAP W/ partner:
0-10:00:
– 400m run (together)
– 50 BBJO (24/20)
-AMRAP Cals AB
10:00-20:00:
– 400m run (together)
– 50 BBJO (24/20)
-AMRAP Cals Row
20:00-30:00:
– 400m run (together)
– 50 BBJO (24/20)
-AMRAP Cals Ski
Friday
“Infernal Mash Up”
A. For Time
5 Rounds: (10 cap)
– 10 Deadlifts (185/135) (225/155)
– 10 C2B (+5/3 Ring MU)
Rest 2 mins
3 Rounds: (10 cap)
– 15 Front Squats (95/65) (+135/95)
– 15 S2OH (95/65) (+135/95)
Rest 2 mins
For Time: (10 cap)
– 50 Thrusters (75/55) (+95/65)
– 50 Pullups (+C2B)
Saturday Woolfeman Special
*8am/9am classes
-TBA (friday night)
Sunday Open Gym
8:30am-10:30am