Monday
A. 2-3 Super Sets:
6-5-4-3
– Bench Press @ 31X1
– Deadlifts (match load to last week
B. 2-3 Sets:
– 10 DB Death March + AMRAP Hack Squats
– 10 DB Bench + 10 DB Flys
C. Every 7 mins for 3 sets:
– 200m Run
AMRAP Push Ups until 3:00
@ 3:30
– 200m Run
AMRAP Air Squats until 6:30
*RX+ w/ vest
Tuesday
A. Accumulate 30-40 Strict Pull Ups in as big of sets as possible
*match AMRAP weight from last week (~40% of 2RM)
B. 2-3 Sets:
– 10 Banded lat pulldown + BB Curl burnout
– V-Up Ball Passes X 10
C. 4 Sets:
3 Min AMRAP:
– 15 BF Burpees
– 12 Hang Power Cleans (95/65)
– AMRAP T2B
Rest 60s
Wednesday
A. 10 min EMOM:
– Power Snatch + Squat Snatch (build to heavy)
B. 4-5 Sets:
– Snatch Balance + 2 OHS
C. Age Group Qualifier #5
3 Rounds For Time:
– 50 Cal Row
– 15 HSPU
– 50 DUs
Thursday
Complete w/ partner
A. 30 min AMRAP:
– Max Cals AB
*every 5th min*
– 1 partner does 10 BBJO (24/20)
– 1 Partner does 20/15 Cals Row
Friday
A. 3-4 Sets:
– Back Squat X 6-8 @ 30X1 (same weight across)
B. 20 Min AMRAP
– 1000m Run
Then AMRAP
– 5 Pullups
– 10 Pushups
– 15 Air Squats
@ 20:00
C. For Time:
– 1000m Run
*RX+ w/ vest
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night
Sunday Open Gym
– 8:30 am-10:30am