Monday
A. Front Squat @ 31X1
– 5 @70%
– 3 @75%
– 1 @80%
– 5 @75%
– 3 @80%
– 1 @85%
+
1xAMRAP @ 65% (regular tempo)
*match %s to last week, increase on AMRAP
B. 12 Min AMRAP
– 8 T2B
– 25’ 1DB OH Lunge (50/35)
– 8 1-arm Devils Press (50/35)
– 25’ 1DB OH Lunge
Tuesday
A. BB Cycling Work
4-5 Sets:
– Push Jerk X 5 (all @ 7/10 effort)
Rest as needed
B. 3 Sets:
3 Min AMRAP:
– 15 Box Jump Overs (24/20) (+30/24)
– 12 HSPU (+Strict)
– AMRAP 2DB S2OH (50/35)
Rest 60s
Wednesday
A. 20 Mins of:
– UB TnG Squat Snatch (85/65) (+115/85)
– UB C2B (+Ring MU)
– UB DUs (+Wtd. Rope)
*Every Break = 10/8 Cals Row
B. 2-3 Sets NFT:
– 10 BB Bench + DB Pushup burnout
– 10 Elevated Body Row + BB High pull burnout
Thursday
A. 30 Min AMRAP w/ partner:
– 100/80 Cal AB
– 100/80 Cal Row
– 100/80 Cal Ski
*one partner always running 200m until 3200m is complete
*once run distance is complete, continue AMRAP 1 working/1 resting
Friday
A. 10 Mins to build to “MOD”
– Squat Clean & Jerk X 1
B. 15 Min Clock:
1) For Time: (10 Cap)
1-2-3-4…10
– Thrusters (75/55)
– BF Burpees
2) w/ remaining time find heaviest
– Clean X1
*if you finish “1” in 8 mins, you have 7 mins to find Clean Max
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night
Sunday Open Gym
– 8:30 am-10:30am
