Monday
A. 3-4 Sets:
– 2-3 Front Squat + 4-6 Back Squats
*add weight to last weeks sets
B. 20 Min AMRAP:
– 10/8 Cal Row
– 5 BF Burpees
– 10 Deadlifts (185/135) (+225/155)
Rest 60s
*Add 1 BF Burpee every round
Tuesday
A. 3 Sets:
– “tough” UB Deficit HSPU (4/2”) (+Strict)
Rest 60s
– “Tough” UB HSPU (+Strict)
Rest 60s
– “tough” UB Pushups (+Kipping)
Rest as needed between sets
B. 2 Sets:
3 Min AMRAP:
– 100 DUs
– Max Cals AB
Rest 60s
3 Min AMRAP:
– 100 DUs
– Max Cals Ski
Rest 60s
Wednesday
A. 10 Min EMOM:
1-2) TnG Squat Snatch X 5
3-4) TnG Squat Snatch X 4
5-6) TnG Squat Snatch X 3
7-8) TnG Squat Snatch X 2
9-10) Squat Snatch X 1
@11:00
A2. 1 Sets:
– 60s AMRAP Squat Snatch ~ weight for 4
B. 12 Min AMRAP
– UB C2B (+Bar MU)
*50’ DB Farmer carry Lunge after each set (50/35) (+KB 53/35)
Thursday
A. Bench Press
Accumulate the following in UB Sets
1) 30 Reps ~weight for 5
2) 20 Reps ~ weight for 4
3) 10 Reps ~ Weight for 3
Rest ~60s between sets
B. 8 Min AMRAP:
– 1k/930m Row
– AMRAP Cals AB
Rest 2 mins
8 Min AMRAP:
– 100/80 Cals AB
– AMRAP Cals Row
Friday
A. 10 Min EMOM:
1-2) TnG Squat Clean X 5
3-4) TnG Squat Clean X 4
5-6) TnG Squat Clean X 3
7-8) TnG Squat Clean X 2
9-10) Squat Clean X 1
@11:00
A2. 1 Sets:
– 60s AMRAP Squat Clean~ weight for 4
B. For Time: (13 Cap)
– 30 Wall Balls (20/14) (+30/20)
– 30 T2B
– 30 BBJO (24/20)
– 30 T2B
– 30 Wall Balls
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night
Sunday Open Gym
– 8:30 am-10:30am