Monday
A. Front Squat @ 31X1 (FINAL WEEK!)
– 5 @ 75%
– 3 @ 80%
– 1 @ 85%
– 5 @ 80%
– 3 @ 85%
– 1 @ 90%
+
1xAMRAP @ 70% (regular tempo)
*match %s to last week, increase on AMRAP
B. 4 Sets:
2 Min AMRAP:
– 10 Lateral Burpee Over the bar
– 10 Deadlifts (135/95) (+185/135)
– AMRAP T2B w/ remaining time
Rest 2 Mins

Tuesday
A. 10-15 Mins to practice HSPU
*IF proficient, complete:
3-4 Sets:
– AMRAP HSPU (+strict) to 1-2 short of failure
Rest 15s
– AMRAP Pushups (+HSPU)
Rest as needed
B. 10 Rounds For Time:
– 7 2DB S2OH (50/35)
– 35 DUs

Wednesday
A. For Time:
21-15-9
– Wall Balls (20/14) (+30/20)
– Pullups
Rest 60s
15-12-9
– Power Cleans (75/55) (+95/65)
– Pullups (+C2B)
Rest 60s
9-6-3
– Squat Cleans (95/65) (+135/95)
– C2B (+Bar MU)
B. 2-3 Sets NFT:
– DB Pushups @ 31X1 burnout (add weight to body if easy)
– 10 DB Death March (each)
– 15 Hollow Rocks + 15 arch rocks

Thursday
A. Max Cals/Reps w/ partner:
0-4:00: Max Cals AB
Rest 2 mins
6:00-14:00: Max Cals AB & BBJO (24/20)
Rest 4 mins
18:00-22:00: Max Cals Row
Rest 2 mins:
24:00-32:00: Max Cals Row & BBJO
*1 working/1 resting on 4 min segments
*one on erg, one on burpees in 8 mins segments

Friday
A. Snatch technique EMOM:
1-3) Snatch Balance X 3 (5/10 effort)
4-6) Hi-Hang Squat Snatch X 2 (6/10)
7-9) Hang Squat Snatch X 1 (7/10)
B. 15 Min AMRAP:
– 60 DB Snatch:
– 400m Run
– 40 DB Snatch
– 200m Run
– 100’ DH OH Walking Lunge (50/35)
– AMRAP Wall Walks w/ remaining time

Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night

Sunday Open Gym
– 8:30 am-10:30am

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