Monday
A. 3-4 Sets:
– 3 Strict Press (add weight)
Directly into
– AMRAP Push Jerks
Rest as needed
B. 7 Min AMRAP:
– 30 Deadlifts (185/135) (+225/155)
– 20 BF Burpees
– AMRAP HSPU (+Deficit 2″/1″)
Rest 3 mins
C. 7 Min AMRAP
– 30 HSPU (+Deficit 2″/1″)
– 20 BF Burpees
– AMRAP DL (185/135) (+225/155)
Tuesday
A. 3-4 Sets:
– 2 FS @ 31X1 (add weight)
Directly into
– AMRAP Back Squats
Rest 2 mins
B. For Time: (15 Cap)
5 Rounds:
– 15/12 Cal Row
– 12 Pullups (+C2B)
Then:
– 200’ 1DB Farmer Carry Lunge (50/35) (+35/26 2KB)
Wednesday
A. 10 min EMOM
– Hang Power Snatch + Power Snatch
*Complex, hang onto bar
B. 3 Sets:
5 Min AMRAP:
– 400m Run
Then, AMRAP:
– 10 DB Snatch (50/35)
– 10 Box Jump Overs (24/20)
– 10 Wall Balls (20/14)
Rest 60s
*Pick up where you left off
Thursday
Complete w/ a partner:
30 Min AMRAP:
– Max Cals AB
Friday
A. ~10 mins to find Heavy:
– 1 Power Clean + 1 Squat Clean
B. 0-5:00
– 7RM TnG Clean
– 5RM TnG Clean
– 3RM TnG Clean
@ 10:00
C. For Time: (12 cap)
– 200 DUs
– 20 OHS (95/65) (+115/75)
– 10 Wall Walks (+100’ HS Walk)
– 20 Thrusters (95/65) (+115/75)
– 200 DUs
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night
Sunday Open Gym
– 8:30 am-10:30am