Monday
A. 7 Min EMOM:
1-4) Hi-hang Power Snatch X 3
5-8) Hang Power Snatch X 2
+
8 Mins to accumulate “heavy singles
– Power Snatch X 1
B. 4-5 Sets:
– OHS X 3 @ 31X1 (add weight)
Rest as needed
C. 4-5 Sets:
– Snatch Pulls X 3 @ heavier than “A”
D. Optional Metcon
4 Sets:
3 Min AMRAP:
– 60s max Cal Row
– 10 Lateral burpee over the rower
– Max KB Swings (53/35)
Rest 60s
Tuesday
A. 5 Sets:
– Strict Press X 3 (add weight)
*UB set of “tough” strict pullups after
B. 5 Sets:
– Push Press X 3 (add weight)
*UB Tough set of Strict T2B after
C. Every 5 mins for 4 sets:
– 400m Run
Then, AMRAP:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
*Pick up where you left off, RX+ w/ vest
Wednesday
A. Find todays Heavy:
– Deadlift X 5
B. 3-4 Sets:
– Banded Side Step Burnout
Into
– BB RDL Burnout
C. 3 Sets:
– 90s AB (30easy/30mod/30fast)
– 50’ 2DB Farmer carry lunge (50/35)
– AMRAP UB Deadlifts @ 60-65% of above
Thursday
A. 2-3 Sets:
6-5-4-3
– Bench Press
12-10-8-6
– Bent Over BB Row
B. 2-3 Sets:
6-5-4-3
– Alt. DB Bench
12-10-8-6
– BB Curls
C. 2 Rounds:
9 Min AMRAP
– 400m Run (partner 1)
– AMRAP Cals Row/Ski (partner 2)
– 400m Run (partner 2)
– AMRAP Cals Row/Ski (partner 1)
– Max BF Burpees
Rest 2 mins
*rnd 1 row, rnd 2 ski
Friday
A. 10 Min EMOM:
– 3 position power clean (hi-mid-floor)
*Drop after mid, build to heavy
B. 4-5 Sets:
– FS X 8
C. 3-4 Sets:
– Clean Panda Pulls X 3
D. 15 Min AMRAP:
– 10 Wall Balls (20/14) (+30/20)
– 10 Step Ups
– 30 DUs
Rest 60s
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night
Sunday Open Gym
– 8:30 am-10:30am