Monday
A. 3 Sets:
– 8-10 (PER LEG) BB Back Rack step back lunges
Rest as needed
*increase weight or reps
B. 10 Rounds For Time: (20 Cap)
– 8 T2B
– 10 1DB Hang C&J (50/35) – switch @5 reps
– 14/12 Cal Row
*must reset rower each round
“B. Partner Version”
15 Min AMRAP:
– Max Cals Row
*other partner completes before switching:
– 8 T2B
– 10 1DB Hang C&J (50/35)
Tuesday
A. 10 Mins to practice HSPU/HS Walking
B. 4 Sets:
4 Min AMRAP:
– 20/15 Cals AB
Then, AMRAP:
30-60-90-120…
– DUs
3-6-9-12…
– Wall Walks
Rest 60s
*Pick up where you left off
Wednesday
A. 3 Sets:
– Back Squat X 10
Rest 60s
B. For Time: (15 cap)
– 60 Wall Balls (20/14)
– 30 BF Burpees
– 40 Deadlifts (185/135) (+225/155)
– 20 BF Burpees
– 20 Squat Cleans (95/65) (+135/95)
– 10 BF Burpees
Thursday
Complete w/ partner:
A. For Time w/ partner: (30 Cap)
– 400m Run (both)
– 50/40 Cal AB
– 50/40 Cal Row
– 200m run (both)
– 100/80 Cal AB
– 100/80 Cal Row
– 400m Run (both)
– 50/40 Cal AB
– 50/40 Cal Row
Friday
A. 10 Mins to build:
– Snatch (build to opening weight)
B. CF Open 17.3
7 Min AMRAP:
– 10 Power Snatch (75/55)
– 3 C2B (+Bar MU)
@7:00
C. 8 Mins to find:
– 1RM Snatch
Saturday Woolfeman Special
*8am & 9am classes
– TBA (friday night)
Sunday Open Gym
-8:30-10:30am
