Monday
A. 3 Sets:
– 4 FS @ 31X1 (add weight)
Directly into
– AMRAP Back Squats
Rest 2 mins
B. 20 Min EMOM:
1) 12/9 (+15/12) Cals Row
2) 50’ DB FR Walking Lunge (50/35) (+ 2DBs)
3) “tough” UB set of Pullups (+C2B)
4) Rest
Tuesday
A. 3 Sets:
– 5 Strict Press
Directly into
– AMRAP Push press
Rest as needed
B. 4 Sets:
4 Min AMRAP
– 400m Run
– AMRAP Pushups (+vest)
Rest 60s
Wednesday
A. 0-10:00
– Build to “MOD” Squat Clean
B. @12:00
13 Min AMRAP:
– 60 Box Step Ups (50/35)
– 50 T2B
– 40 Deadlifts (185/135) (+225/155)
– 30 BF Burpees
Thursday
A. 30 Min AMRAP w/ partner:
1) For Time:
– 400/320 Cals AB
*partner runs 200m before switching
Then, w/ remaining time:
2) Max Cals Ski (one working)
Friday
A. Build quickly to “MOD” Squat Snatch
B. 10 RFT (10 cap)
– 3 Squat Cleans (135/95) (+185/135)
– 6 C2B (+3/2 Ring MU)
C. From 10-18:00
– 1RM OHS (from rack)
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night
Sunday Open Gym
– 8:30 am-10:30am