Monday
A. 3 Sets:
– 90s Row (30easy/30s mod/30fast)
Rest 20s
– Deadlifts X 70-75% of last weeks biggest set
Rest 20s
– 30 Wall Balls AFAP (match last weeks ball weight)
Rest 4 mins
B. 2-3 Sets:
– RLE Split Squat X 8-10
Into
– 1DB Step Ups X Burnout
*compete both RLE/Step Ups on 1 leg, then switch
Tuesday
A. 12 Min EMOM:
1-4) Push Jerk X 3 (6/10)
5-8) Split Jerk X 2 (7/10)
9-12) Split Jerk X 1 (8/10+)
B. 7 Min AMRAP:
– 5 Hang Cleans (115/75) (+155/105)
– 3 HSPU (+Strict)
*add 1 HSPU every round
Wednesday
A. Every 75s For 8 Sets
– DL + Snatch + Hang Snatch (build)
B. For Time (15 Cap)
– 15 2DB Front Squat (50/35)
– 30 T2B
Rest 60s
– 15 2DB Front Squats
– 30 Pullups (+C2B)
Rest 60s
– 15 2DB Front Squats
– 15 C2B (+Bar MU)
Thursday
Complete w/ partner
A. 5 Sets:
6 Min AMRAP:
– 1k Row
– Max Cals AB w/remaining time
Rest 60s
Friday
A. Every 75s for 8 Sets:
– DL + Clean + Hang Clean (build)
B. 12 min AMRAP:
– 10 DUs
– 1 Wall Walk
*add 1 wall walk and 10 DUs every round
Saturday Woolfeman Special
*8am and 9am class
– TBA (Friday night)
Sunday Open Gym
– 8:30am-10:30am