Monday
A. 3 Sets:
– 10 Back Squats (7/10 RPE)
Rest 20s
– AMRAP “tough” UB Wall balls (20/14) (+30/20)
Rest 3-4 Mins
B. 2-3 Sets:
– 15 Hollow Rocks
– 50’ SB Bear Hug Carry
– 15 Arch Rocks
– 50’ 2 KB FR Carry
Tuesday
A. Split Jerk Technique EMOM
1-3) Tall Jerk X 3
4-9) Split Jerk X 2 (7/10 RPE)
B. 4 Rounds:
3 Min AMRAP:
– 20/15 Cal Row
– 25 DUs*
– AMRAP Wall walks
Rest 60s
*add 25 DUs each set
Wednesday
A. Snatch Technique EMOM
1-3) High Hang X 3
4-9) Hang Snatch + Snatch (floor)-building
*Drop after hang, reset on floor
B. 12 Min AMRAP:
4-8-12-16-20…
– T2B
*after each round complete
– 5 Alt 1 DB Devils Press (50/35)
– 10’ 1DB Step Ups (50/35) to 24/20”
Thursday
A. For Time: (40 cap)
– 400m Run (together)
– 100/80 Cal AB
– 50 BF Burpees
– 400m Run (together)
– 100/80 Cal Row
– 50 BF Burpees
– 400m Run (together)
– 100/80 Cal Ski
– 50 BF Burpees
Friday
A. Clean Technique EMOM
1-3) High Hang X 3
4-9) Hang Clean + Clean (floor)-building
*Drop after hang, reset on floor
B. For Time:
– 40 Pullups (+C2B)
– 20 C2B (+Bar MU)
*BY method Of*
– 5 DB Deadlifts (50/35)
– 5 DB Hang Cleans (50/35)
– 5 DB Front Squats (50/35)
– AMRAP UB Pullup movement
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night
Sunday Open Gym
– 8:30 am-10:30am