Monday
A. 3 Sets:
– 10 BB Back Rack step back lunges
Into:
– 20 DB Step ups AFAP
Rest as needed
B. 15 Min AMRAP:
– 15/12 Cal AB
– 10 Pullups (+C2B)
– 5 TnG UB Power Cleans (115/75) (+155/105)
Rest 60s
Tuesday
A. 12 Min EMOM:
1-3) Strict Press X 3
4-7) Push Jerk X 2
8-12) Split Jerk X 1
B. 2 Sets:
0-2:00
– 75 DUs
– AMRAP Deficit HSPU (2”/1”) (+4”/2”)
Rest 30s
2:30-4:30
– 75 DUs
– AMRAP HSPU (+Strict)
5:00-7:00
– 75 DUs
– AMRAP Pushups (+K.HSPU)
Rest 30s
Wednesday
A. Every 2:30 mins for 5 sets:
– AMRAP UB FS @ 31X1 (match load to last week)
B. CF Open 19.1
15 Min AMRAP:
– 19 Wall Balls (20/14)
– 19 Cal Row
Thursday
Complete w/ a partner:
A. For Time
– 2 Mile Run
– 200/160 Cals AB
– 200/160 Cals Ski
*1st mile = 4x400m, 2nd mile = 8x200m
*Both AB & Ski going at same time
Friday
A.10 Min EMOM:
– Power Snatch + Squat Snatch (build to heavy)
B. 10 Min AMRAP
1) For Time:
1-2-3-4…10
– Deadlifts (185/135) (+225/155)
– BF Burpees
Then w/ remaining time
2) Max T2B
Saturday Woolfeman Special
*NO CLASSES! Summer Slam 7am-3pm!!
Sunday Open Gym
– 8:30 am-10:30am