Monday
A. 2 sets:
10-8-6-4-2
-Front Squats (add 10-20lbs to last week)
5-4-3-2-1
-wall walks
B. 7 Min AMRAP:
3-6-9-12….
-power snatch (75/55)
-T2B
Tuesday
A. 20 Min AMRAP:
-30/24 Cal Row
-20 BF Burpees
-60 DUs
B. Tabata (20s on/10s off)
10 sets:
-DB renegade row
*pushup+row+pushup+row
*rest 1 minute after round 5
Wednesday
A. Every 75s for 8:
-Power clean + FS +Jerk
B. 3 sets:
4 Min AMRAP
– 100’ 1DB OH WL (50/35)
– 10 DB Step ups (50/35) to 24/20
– AMRAP HSPU (+strict)
Rest 60s
*pick up where you leave off
Thursday
Complete w/ partner:
A. 5 sets:
5 Min AMRAP:
-30 BBJO (24/20)
-AMRAP Cals AB
-AMRAP Cals Row
Rest 2 mins
*one working on BBJO, both on AB/Row
Friday
A. 10 Min EMOM:
1-3) power snatch X 1.1.1
4-6) power snatch X 1.1
7-10) power snatch X 1
B. For Time;
21-15-9
-Deadlifts (185/135 (+225/155)
-Pull-ups (+C2B)
9-6-3
-Squat Snatch (95/65) (+135/95)
-C2B (+Bar MU)
Saturday Woolfeman Special
*8am and 9am classes!
-TBA (Friday night)
Sunday Open Gym
-8:30-10:30am
