Monday
A. 1-2 Sets:
– AMRAP UB Back squats (add 5-10lbs to last week)
B. 4 Rounds For Time: (15 cap)
– 50’ DB OH Walking lunge (50/35)
– 25 Wall Balls (20/14)
– 25 DB Step Ups (50/35) to 24/20”
Tuesday
A. Accumulate the following in biggest sets possible
– 30 S.HSPU (+Deficit 4”/2”)
– 30 K.HSPU (+strict)
– 60 Pushups (30 K.hspu)
B. 15 Min AMRAP
– 50 DUs
– 10 S2OH (95/65) (+135/95)
– AMRAP UB T2B
Rest 60s
Wednesday
A. 12 Min EMOM:
1-3) Hi Hang power Snatch + OHS (5/10)
4-6) Hang Power Snatch + OHS (6/10)
7-12) Power Snatch + OHS (7/10)
B. For Time: (15 cap)
– 80/65 Cal Row
– 40 Deadlifts (185/135) (+225/155)
– 40/30 Cal AB
– 20 BBJO (24/20) (+30/24)
Thursday
Complete w/ partner:
For Time:
– 500/400 Cal Ski
*one partner always running 200m
Friday
A. 10 mins to work up to MOD:
– FS + Split Jerk X 1 (from rack)
B. 8 Min AMRAP
1-2-3-4-5…
– Squat Cleans (135/95) (+185/135)
– C2B (+Bar MU)
C. 8 Mins to find:
– find 1RM Jerk (from rack)
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night
Sunday Open Gym
– 8:30 am-10:30am