Monday
A. 3 Sets:
– UB Wall Balls X 70-75% of last week’s biggest set
Rest 20s
– AMRAP TnG Deadlifts (185/135) (+225/155)
Rest 3-4 mins
*Once speed on DL slows down, set is terminated
B. 2-3 Sets:
– 10 total 2DB Step Overs (heavy)
Rest 20s
– AMRAP wtd. Cossack squats
Tuesday
A. Split Jerk Technique EMOM
1-3) Jerk balance X 3 (https://youtu.be/2uSBT7csXgU)
4-6) Tall Jerk X 2
7-12) Split Jerk X 1
B. 12 Min AMRAP:
– 5 T2B
– 10 1DB Hang C&J (50/35) – switch after 5
– 25 DUs
*add 1 T2B every round
Wednesday
A. 10 Min EMOM:
– 3 Position Snatch (Build to heavy)
*(Hi-hang/knees/Floor)
B. For Time (15 cap):
– 30 BF Burpee
– 30 OHS (75/55)
– 20 BF Burpee
– 30 OHS (95/65)
– 10 BF Burpee
– 30 OHS (115/75)
Thursday
Complete w/ a partner
A. Every 7 Mins for 6 sets:
– 100/80 Cals AB
– AMRAP Cals Row/Ski
*alternate row and ski every round
Friday
A. 10 Min EMOM:
– 3 Position Clean (Build to heavy)
*(Hi-hang/knees/Floor)
B. 12 Min AMRAP:
2 rounds:
– 50’ 2 DB FR Walking Lunge (50/35)
– 12 Pullups (+C2B)
– 6 DB Cleans (50/35)
Then:
2 Rounds:
– 50’ 2 DB FR Walking Lunge (50/35)
– 6 C2B (+Ring MU)
– 6 DB Cleans (50/35)
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night
Sunday Open Gym
– 8:30 am-10:30am