Monday
A. 10 Min EMOM:
– Front Squat X 2 (build to heavy)
B. 13 Min AMRAP:
– 55 Power Snatch (75/55)
– 55 Wall Balls (20/14)
– 55 T2B
– AMRAP BF Burpees
*compare scores to 11/8
Tuesday
A. 10-15 mins to practice HSPU
*if proficient, accumulate:
– 30-40 HSPU (+Strict)
*In sets of 5-6, make it challenging!
B. 4 Sets:
4 Min AMRAP:
– 500/430m Row
Then, w/ remaining time AMRAP:
– 10 2DB S2OH (50/35)
– 30 DUs
Rest 60s
*pick up where you left off
Wednesday
A. Clean Technique EMOM
1-4) Hi-Hang Clean X 3 (5/10)
5-8) Hang Clean (AK) X 2 (6/10)
9-12) Clean X 1 (7/10)
B. 9 Min AMRAP:
3 Rounds of:
– 3 DL (135/95) (+185/135)
– 3 Box Jump overs (24/20)
Then
3 Rounds of:
– 6 DL
– 6 Box Jump overs
….(add 3 reps every 3 rounds)
*Compare to 11/15
Thursday
A. Every 6 mins for 3 Sets (18 mins):
– 1k Ski/Row
Then, w/ remaining time AMRAP
– Cals AB
– BF Burpee
Rest 2 mins @ 18:00
@ 20:00 resume:
Every 6 mins for 3 Sets (18 mins):
– 1k Ski/Row
Then, w/ remaining time AMRAP
– Cals AB
– BF Burpee
*Alternate Ski and Row each interval
*one working on ski/row, both working at same time on AB/Burpees
Friday
A. Snatch technique EMOM:
1-4) Snatch Balance X 3 (5/10 effort)
5-8) Hi-Hang Squat Snatch X 2 (6/10)
9-12) Hang Squat Snatch X 1 (7/10)
B. For Time:
1-2-3-4….10
– DB Thrusters (50/35)
– Pullups (+C2B)
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night
Sunday Open Gym
– 8:30 am-10:30am