Monday
A. 8 Min EMOM:
1-4) Hi-hang Power Snatch X 3
5-8) Hang Power Snatch X 2
+
7 Mins to accumulate “heavy singles
– Power Snatch X 1
B. 4-5 Sets:
– OHS X 4 @ 31X1 (add weight)
Rest as needed
C. 4-5 Sets:
– Snatch Pulls X 3 @ heavier than “A”
D. 10 min AMRAP:
– 1k/940m Row
Then, AMRAP
– 10 KB Swings (53/35)
– 10 Goblet Squats (53/35)
Tuesday
A. 5 Sets:
– Strict Press X 4 (add weight)
*UB set of “tough” strict pullups after
B. 5 Sets:
– Push Press X 4 (add weight)
*UB Tough set of Strict T2B after
C. 4 Sets:
3:30 on/90s rest
– 400m Run
– AMRAP Pushups
*RX+ w/ vest
Wednesday
A. Tempo Deadlifts @ 31×1
– 5×5
– 5×4
– 5×3
*rest only 60s between sets
B. 3-4 Sets:
– BB RDL X 5
– AMRAP Banded Side steps
C. Every 5 mins for 15 (3 Sets)
– 90s AB (30easy/30mod/30fast)
– 100’ 2DB Farmer Carry Walking Lunge (50/35)
Thursday
A. 3-4 Sets:
5-4-3-2-1
– Bench Press
10-8-6-4-2
– Bent Over BB Row
B. 3-4 Sets:
5-4-3-2-1
– Strict Pullups
10-8-6-4-2
– Pushups
*RX+ w/ vest
C. 2 Rounds:
9 Min AMRAP
– 400m Run (partner 1)
– AMRAP BF Burpees (partner 2)
– 400m Run (partner 2)
– AMRAP BF Burpees (partner 1)
– Max Cals Row/Ski
Rest 2 mins
*1 working on Row/ski. Switch machine each round
Friday
A. 8 Min EMOM:
1-3) Hi-hang Power Clean X 3
4-7) Hang Power Clean X 2
+
8 Mins to accumulate “heavy singles
– Power Clean X 1
B. 5 Sets:
– FS X 1.1 @ 31X1 (add weight)
Rest as needed
C. 4-5 Sets:
– Clean Pulls X 3 @ heavier than “A”
D. Every 90s for 9 mins (6 sets)
– 10 DB Step ups (50/35) to 24/20
– Max Wall Balls w/ remaining time (20/14)
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night
Sunday Open Gym
– 8:30 am-10:30am