Monday Labor Day
Complete w/ a partner:
40 Min AMRAP:
– 40 KB Swings (53/35) (+70/53)
– 40 DB Step ups (50/35) to 24/20”
– 1k/930m Row
– 40 T2B
– 40 Wall Balls (20/14) (+30/20)
Tuesday
A. 2 Sets:
– AMRAP Deficit HSPU (2”/1”) (+4”/2”)
– “tough” HS Hold
Rest ~30s
– AMRAP HSPU (+Strict)
– “tough” HS Hold
Rest ~30s
– AMRAP Pushups (+ K.HSPU)
– “tough” HS Hold
Rest as needed between sets
B. 20 Min EMOM:
1) 30s cals AB
2) 45s DUs
3) 60s BF Burpees
4) Rest
Wednesday
A. Every 3 mins for 12 (4 sets)
– AMRAP UB FS @ 31X1 ~70%
B. 14 Min AMRAP:
– 7 Power Cleans (135/95) (+185/135)
– 14 Pullups (+C2B)
– 21 Box Jump Overs (24/20)
Thursday
Complete w/ partner
A. 30 Min AMRAP:
– 10/8 Cal AB
– 10/8 Cal Row
– 10/8 Cal Ski
*ALT full rounds
Friday
A. Every 75s for 10 sets
1-3) Hi Hang power Snatch + OHS + Squat Snatch
4-10) Power Snatch + OHS + Squat Snatch
B. For Time:
21-15-9
– Deadlifts (185/135) (+225/155)
9-6-3
– Wall Walks
Then:
21-15-9
– T2B
9-6-3
– S2OH (135/95) (+185/135)
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night
Sunday Open Gym
– 8:30 am-10:30am