Monday
A. 2-3 Sets:
– 5 FS + 10 Back Squats
B. 15 Min EMOM:
1) 12/9 (+15/12) Cals AB
2) 12 Deadlifts (185/135) (+225/155)
3) 100’ SB bear Hug Carry (120/80) (+150/100)
Tuesday
A. 10 min EMOM:
1) Max Pullups/C2B (+Bar MU)
2) Rest
B. For Time (15 cap):
– 100 DUs
– 30 S2OH (95/65) (+95/65)
– 100 DUs
– 30 S2OH (115/75) (+135/95)
– 100 DUs
– 30 S2OH (135/95) (165/115)
– 100 DUs
– 30 S2OH (155/105) (+185/135)
Wednesday
A1. 5 Min EMOM:
1) TnG Snatch X 5
2) TnG Snatch X 4
3) TnG Snatch X 3
4) TnG Snatch X 2
5) TnG Snatch X 1
@ 7:00
A2. 2 Sets:
– 60s AMRAP Power Snatch @ weight for 5
Rest 60s
B. 10 Min AMRAP:
1) For Time:
– 30 Front Squats (95/65) (+135/95)
– 30 BF Burpees
– 30 Back Squats (95/65) (+135/95)
W/ remaining time:
2) Max Cals Row
Thursday
A. Bench Press
5-4-3-2-1
+
2-3 Sets:
– 60s max reps @ weight for 5
Rest 60s
B. 20 AMRAP w/ partner:
– 15/12 Cals AB
– 150’ Shuttle run (6×25’)
*ALT Full Rounds
Friday
A1. 5 Min EMOM:
1) TnG Clean X 5
2) TnG Clean X 4
3) TnG Clean X 3
4) TnG Clean X 2
5) TnG Clean X 1
@ 7:00
A2. 2 Sets:
– 60s AMRAP Power Clean @ weight for 5
Rest 60s
B. 7 Min AMRAP
– 5 HSPU (+ strict)
– 10 Box Step Ups (50/35) to 24/20
Rest 3 mins
7 Min AMRAP
– 5 HSPU (+4/2” deficit)
– 10 Box Jump Overs (24/20) (+30/24)
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night
Sunday Open Gym
– 8:30 am-10:30am