Monday
A. 3-4 Sets:
– 3 FS + 6-8 Back Squats (add weight)
B. 20 Min AMRAP:
– 3 Wall Walks
– 9 Deadlifts (185/135) (+225/155)
– 27 DUs
Rest 60s after each round
*add 1 wall walk every round
Tuesday
A. For Time:
– 50 C2B (+30 Bar MU)
B. 3 Sets:
– 2 Min Cals AB
– 1 min BBJO (24/20)
Rest 60s
– 2 Min Cals Row
– 1 Min BBJO
Rest 60s
Wednesday
A. 5 Min EMOM:
1) TnG Squat Snatch X 5
2) TnG Squat Snatch X 4
3) TnG Squat Snatch X 3
4) TnG Squat Snatch X 2
5) Squat Snatch X 1
@7:00
A2. 2 Sets:
– 60s AMRAP Squat Snatch ~ weight for 5
Rest 60s
B. 2 Rounds For Time: (15 cap)
– 25 HSPU (+Strict)
– 100’ DB OH Walking Lunge (50/35)
– 25 Wall Balls (20/14) (+30/20)
– 100’ DB OH Walking Lunge (50/35)
Thursday
A. 3 Sets:
Bench Press
– 60s Max Reps
Rest 60s
– 60s Max Reps
Rest 2 mins
*Set 1) 5 from last week
*Set 2) 4 from last week
*Set 3) 3 from last week
B. Every 5 mins for 4 Sets:
– 30/24 Cals AB
– 30/24 Cals Row
– Max BF Burpees
*Both working on AB/row at same time, split cals as needed
Friday
A. 5 Min EMOM:
1) TnG Squat Clean X 5
2) TnG Squat Clean X 4
3) TnG Squat Clean X 3
4) TnG Squat Clean X 2
5) Squat Clean X 1
@7:00
A2. 2 Sets:
– 60s AMRAP Squat Clean ~ weight for 5
Rest 60s
B. 13 Min AMRAP
– 20 T2B
– 40 OHS (75/55) (+95/65)
– 20 T2B
– 40 S2OH (75/55) (+95/65)
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night
Sunday Open Gym
– 8:30 am-10:30am