Monday
A. 3-4 Sets:
– 2 Strict Press (add weight)
Directly into
– AMRAP Push Jerks
Rest as needed
B. For Time:
12-9-6
– Deadlifts (225/155) (+275/185)
– BBJO (24/20) (+30/24)
Into:
21-15-9
– Power Clean (95/65) (+135/95)
– BF Burpees
Tuesday
A. 3 Sets:
– Back Squat X 10
B. Every 5 mins for 4 sets:
– 200m Run
– AMRAP UB Pullups
– 200m Run
– AMRAP UB T2B
Wednesday
A. 9 min EMOM:
1-3) Tng Power Snatch X 5
4-6) TnG Power Snatch X 4
7-9) TnG Power Snatch X 3
B. 13 Min AMRAP:
– 60 Wall Balls (20/14)
– 50/40 Cal Row
– 40 DB Step Ups (50/35) to 24/20”
– 30 HSPU (+strict)
Thursday
Complete w/ partner:
30 Min AMRAP:
– 100/80 Cals AB
– 50 BF Burpees
– 100/80 Cals Ski
– 50 BF Burpees
Friday
A. 10 Min EMOM:
– DL + Hang Clean + Jerk (build to heavy)
B. For Time:
4 Rounds:
– 9 Thrusters (95/65)
– 35 DUs
Then:
3 Rounds:
– 9 Thrusters (115/75)
– 35 DUs
Then:
2 Rounds
– 9 Thrusters (135/95)
– 35 DUs
Saturday Woolfeman Special
*8am and 9am classes
Complete w/ a partner
0-6:00
-400m run (both):
-AMRAP Bench Press (95/65) (+135/85)
7:00-13:00
-400m run (both)
-AMRAP KB swings (53/35) (+70/53)
@14:00
2 rounds for time:
-400m run (both)
-100/75 Push-ups
-100 DB snatch (50/35) (2KB hang 35/26)
Sunday Open Gym
– 8:30 am-10:30am