Monday
A. 10 min EMOM:
1-3) Hi-hang Power Clean X 3
3-6) Hang Power Clean X 2
7-10) Power Clean X 1
B. Front Squats
– 3×3 @ 31X1
– 3×2 @ 31X1
– 3×1 @ 31X1
C. Optional Metcon
10 Rounds For Time:
10/8 Cal AB
15 Air Squats
Rest 1:1
Tuesday
A. 10 Min EMOM:
1) 5 Strict Press + 10 Pushups
2) 5 Strict Pullups + 5 Chin ups
B. 3-4 Sets:
– 10 Alt. DB Press
– 10 Ring Rows
– 10 Strict T2B
C. Optional Metcon
For Time:
10-20-30-40
– BF Burpees
*200m run after each set
Wednesday
A. 3-5 Sets:
– Deadlift X 5 @ 31X1
*Reset on ground each time
B. 3-4 Sets:
10 BB RDL + 10 DB Step Ups
C. Optional Metcon
Every 2:30 for 5 Sets:
– 500/430m Row
Thursday
A. 4-5 Sets:
– 10 Bench Press + Body Row burnout
B. 3-4 Sets:
– 10 Bent Over BB Row + BB Curl burnout
– 10 DB Bench + Skull crusher burnout
– (2 V-ups + 2 alt. V-Ups) X burnout
C. Complete w/ partner:
9 Min AMRAP:
– Max Cals AB
*partner completes 75 DUs before switching
Rest 60s
9 Min AMRAP:
– Max Cals Ski
*Partner completes 15 Burpees before switching
Friday
A. 10 min EMOM:
1-3) Hi-hang Power Snatch X 3
3-6) Hang Power Snatch X 2
7-10) Power Snatch X 1
B. OHS
– 3×3 @ 31X1
– 3×2 @ 31X1
– 3×1 @ 31X1
C. Optional Metcon
10 Min AMRAP:
– 10 KB Swings (53/35)
– 50’ KB Goblet Lunge
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night
Sunday Open Gym
– 8:30 am-10:30am