Monday
A. 3-4 Sets:
– 3 FS @ 31X1 (add weight)
Directly into
– AMRAP Back Squats
Rest 2 mins
B. For Time (20 Cap)
– 80/60 Cal Row
– 40 Deadlifts (185/135) (+225/155)
– 20 BBJO (24/20) (+30/24)
– 40 DB Step ups (50/35) to 24/20″
– 80/60 Cal Row
Tuesday
A. 3-4 Sets:
– 4 Strict Press (add weight)
Directly into
– AMRAP Push press
Rest as needed
B. 13 Min AMRAP:
2 Rounds:
– 8 HSPU (+Strict)
– 16 T2B
2 Rounds:
– 8 2DB S2OH (50/35)
– 16 Pullups (+C2B)
Wednesday
A. 10 Mins to build to “MOD”
– Power Clean + FS + Squat Clean
B. For Time:
– 400m Run
– 30 Power Cleans (95/65) (+135/95)
Rest 60s
– 400m Run
– 20 Front Squats (135/95) (+185/135)
Rest 60s
– 400m Run
– 10 Squat Cleans (165/115) (+225/155)
Thursday
Complete w/ a partner:
*Alt. Full Rounds*
1) 0-15:00:
– 15/12 Cal AB
– 10 BF Burpee
2) 15:00-30:00
– 12/9 Cal Ski
– 10 BF Burpee
Friday
A. Build to “MOD”
– Power Snatch + OHS
B. CF Open 15.3
14 Min AMRAP:
– 7 Ring MU
– 50 Wall Balls (20/14)
– 100 DUs
C. From 14:00-22:00
– Find 1RM Snatch
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night