Monday
A. 4-5 sets
– Power Snatch + Squat Snatch + OHS
B. 3-4 Sets:
– Back Squat X 5-7 @ 30X1 (add weight)
C. 3 Sets:
3 Min AMRAP:
3-3-3-6-6-6-9….
– Power Cleans (135/95)
3-6-9-12-15-18-21….
– Wall Balls (20/14)
Rest 60s
Tuesday
A. 4-5 Sets in biggest sets:
– 200m Run
– 8-10 Strict Pullups (+ w/ vest)
– 15-20 Pushups (+ w/ vest)
B. 12 Min AMRAP:
– 50 DUs
– 15 Pullups
– 50 DUs
– 10 Burpee to 6” target
– 50 DUs
– 5 Wall Walks
Wednesday
A. 2-3 Sets:
– 10 BB Step back Lunges (5 each)
Into:
– Jumping air squats burnout (RX+ w/ vest)
B. For Time:
– 50 Deadlifts (match load to last week*
*400/350m Row after each set. Start w/ row
Thursday
A. 4 Sets:
7 Min AMRAP:
– 40 BF Burpees
– 50/40 Cals AB/Ski
– AMRAP BF Burpees
Rest 2 mins
Friday
A. Complete:
0-12:00
– 1k Run
Then, AMRAP
– 5 Pullups
– 10 Pushups
– 15 Air Squats
From 13:00-23:00
– Bogle Loop Run
Then, AMRAP
– 5 Pullups
– 10 Pushups
– 15 Air Squats
From 24:00-32:00
– 400m run
Then, AMRAP
– 5 Pullups
– 10 Pushups
– 15 Air Squats
*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