Monday
A. 30 min EMOM:
1) 6 Squat Snatch (95/65) (+135/95)
2) 8-10 BF Burpee
3) 12/9 (+15/12) Cal Row
4) 8-10 DB Step ups (50/35) to 24/20
5) 8-10 Pullups (+C2B or 3-4 bar MU)
6) Rest
*Each set subtract 1 rep on snatch, add 10-20lbs

Tuesday
A. 5-6 Sets:
– Front Squat + Jerk (from rack)
*all @ 7/10 effort, do not exceed!
B. 4 Sets:
3 Min AMRAP:
– 20/15 Cal AB
Then, AMRAP
– 7 Thrusters (95/65)
– 28 DUs
Rest 60s
*Pick up where you left off

Wednesday
A. 3 Sets:
– 10 BF Burpees @ “game Speed”
– UB “tough” set of Speed Deadlifts (185/135) (+225/155)
Rest 60s
– 10 BF Burpees
– UB “tough” Set of T2B
Rest 60s
– 10 BF Burpees
– 10 Power Snatch AFAP (95/65) (+135/95)
Rest 4 Mins
B. 10 Min Cyclical flush

Thursday
Complete w/ partner:
Every 6 mins for 6 Sets:
– 400m Run (both)
Then, AMRAP w/ remaining time
Rnds 1/3/5 = Cals AB
Rns 2/4/6 = Cals Row

Friday
– CF Open 22.2 (released thursday night)

Saturday Woolfeman Special
*8am & 9am classes
– TBA (friday night)

Sunday Open Gym
-8:30-10:30am

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