Monday
A. 3-4 Sets:
– 4 FS + 8 Back Squats
B. 4 Sets:
3 Min AMRAP:
– 20/15 Cals AB
– 15 Deadlifts (185/135) (+225/155)
– AMRAP SB OTS (120/80) (+150/100)
Rest 60s
Tuesday
A. For Time (15 Cap)
– 50 HSPU (+Strict)
B. Every 3 mins for 5 sets:
– 10 BBJO (24/20)
– 60 DUs
– Max Cals Row
*RX+ add 1 BBJO every round
OR
B. 15 Min AMRAP w/ partner:
– Max Cals Row
*Partner must complete before switching
– 10 BBJO
– 45 DUs
Wednesday
A1. 10 Min EMOM:
1-2) TnG Power Snatch X 5
3-4) TnG Power Snatch X 4
5-6) TnG Power Snatch X 3
7-8) TnG Power Snatch X 2
9-10) Power Snatch X 1
@10:00
A2. 60s AMRAP Power Snatch ~weight for 4
B. 6 Min AMRAP:
– 30 OHS (75/55) (+95/65)
– 20 C2B (+12 Bar MU)
– AMRAP Wall Balls (20/14) (+30/20) w/ remaining time
Rest 2 mins
C. 6 min AMRAP:
– 30 Wall Balls (20/14) (+30/20)
– 20 C2B (+12 Bar MU)
– AMRAP OHS (75/55) (+95/65)
Thursday
A. Bench Press
– 2×5
– 2×4
– 2×3
– 2×2
2×1
+
1-2 Sets:
– 60s max reps ~weight for 4
Rest 60s
B. 15 min AMRAP w/ partner:
– 0-10:00 = Max Cals Ski
*partner must run 300’ shuttle before switching
– 10-15:00 = Max Cals AB
*one working, one resting
Friday
A1. 10 Min EMOM:
1-2) TnG Power Clean X 5
3-4) TnG Power Clean X 4
5-6) TnG Power Clean X 3
7-8) TnG Power Clean X 2
9-10) Power Clean X 1
@10:00
A2. 60s AMRAP Power Clean ~weight for 4
B. 2 Rounds For Time (15 cap)
– 20 Front Squats (95/65) (+135/95)
– 10 BF Burpees
– 20 S2OH (95/65) (+135/95)
– 10 BF Burpees
– 20 Thrusters (95/65) (+135/95)
– 10 BF burpees
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night
Sunday Open Gym
– 8:30 am-10:30am