Monday
A. 10 Min AMRAP:
– 3 Wall Walks
– 6 Power Snatch (95/65) (+135/95)
– 9 BF Burpees
Rest 5 mins
B. 10 min AMRAP
– 3 HSPU (+Strict)
– 6 Power Cleans (95/65) (+135/95)
– 9 BF Burpees
Tuesday
A. 3 Sets:
– 8-10 BB Back Rack step back lunges
Rest as needed
*step off plate to make more challenging
B. 4 Sets:
5 Min AMRAP:
– 400m Run
– 20 DB Step Ups (50/35)
– AMRAP Cals Row
Rest 60s
Wednesday
A. 10 Min EMOM:
– Push Jerk X 2-3
*1-4) Building
*5-10) 7-8/10 RPE
B. 13 Min AMRAP:
– 50 Deadlifts (185/135) (+225/155)
– 40 T2B
– 30 DB Thrusters (50/35)
– 20 T2B
– 100’ Bear Crawl (+HS Walk)
Thursday
Complete w/ partner
A. 30 Min AMRAP:
– 100/80 Cal Row
– 50/40 Cal AB
– 100/80 Cal Ski
– 50/40 Cal AB
Friday
A. Every 90s For 8 sets:
– 5 BF Burpees
– Squat Clean (build to heavy)
B. 10 Rounds For Time:
– 4 Pullups (+C2B)
– 6 OHS (75/55) (95/65)
– 24 DUs
Saturday Woolfeman Special
*No Classes. Cupids Revenge 8am-3pm!!
Sunday Open Gym
-8:30-10:30am
