Monday
A. 10 Min EMOM:
1-3) Split Jerk X 1 ~65-70%
4-6) Split Jerk X 1 ~75-80%
7-10) Split Jerk X 1 ~85-90%
B. 15 Min AMRAP:
– 15 T2B
– 10 DB Hang C&J (50/35)- switch @5
– 5 Wall Walks (+50’ HS Walk)
Tuesday
A. 4-5 Sets:
– Back Squat X 3 (all @ same weight)
B. For Time: (12 Cap)
– 100 DUs
– 20 BBJO (24/20) (+30/24)
– 60 Wall Balls (20/14) (+30/20)
– 20 BBJO (24/20) (+30/24)
– 100 DUs
Wednesday
A. 10 Min EMOM:
1-3) Power Snatch X 1 ~65-70%
4-6) Power Snatch X 1 ~75-80%
7-10) Power Snatch X 1 ~85-90%
B. Every 4 Mins for 16 (4 Sets)
– 30/24 Cal Row
– 15 Deadlifts (185/135) (+225/155)
Then:
– One Set Max UB HSPU (+Strict)
Thursday
A. Every 7 mins for 5 Sets:
– 500/430m Ski
– AMRAP Cals AB
Friday
A. 10 Min EMOM:
1-3) Power Clean X 1 ~65-70%
4-6) Power Clean X 1 ~75-80%
7-10) Power Clean X 1 ~85-90%
B. CF Open 22.3
For Time:
– 21 Pullups
– 42 DUs
– 21 Thrusters (95/65)
– 18 C2B
– 36 DUs
– 18 Thrusters (115/75)
– 15 Bar MU
– 30 DUs
– 15 Thrusters (135/85)
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night
Sunday Open Gym
– 8:30 am-10:30am