Monday
A. 4-5 Sets:
– Squat Clean + FS + Jerk (7/10+)
B. 3-4 Sets:
– Back Squat X 4-6 @ 30X1 (add weight)
C. 4 Sets:
2 Min AMRAP:
– 15 Wall balls (20/14)
– 12 Power Snatch (75/55)
– Max Cals AB
Rest 2 mins
Tuesday
A.15 Min EMOM:
1) 45s Strict Pullups (+vest)
2) 45s Pushups (+vest)
3) Rest
B. Every 3 mins for 15 (5 sets)
– 20/15 Cals Row
– AMRAP BF Burpees
*Every interval add 2/1 cals
Wednesday
A. 2-3 Sets:
– 10 BB Step back Lunges (5 each)
Into:
– 20 DB Step Ups (10 each)
Rest as needed
B. 3 Rounds For Time:
– 20 Deadlifts (155/105) (+185/135)
– 20 Box Jump Overs (24/20)
– 400m Run
Thursday
Complete w/ partner:
A. Max Cals:
0-10:00: Cals AB
12-22:00: Cals Rower
24:00-34:00: Cals Ski
*One working
Friday
A. 3 Sets:
10 min AMRAP:
– Bogle Loop Run
Then, w/ remaining time AMRAP:
– 5 Pullups
– 10 Pushups
– 15 Air Squats
Rest 60s
*RX+ w/ vest. Pick up where you leave off in AMRAP
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night
Sunday Open Gym
– 8:30 am-10:30am