Monday
A. 16 Min EMOM:
1) 12/9 (+15/12) Cals AB
2) 8-10 BR Step Back Lunges (135/95) (+185/135)
3) 60s max Step Ups (50/35) to 24/20”
4) Rest
@ 20:00
B. 16 Min EMOM
1) 12/9 (+15/12) Cals Row
2) 12-15 Deadlifts (185/135) (+225/155)
3) 60s Max Wall Balls (20/14) (+30/20)
4) Rest
Tuesday
A. 20 Min AMRAP:
– 45 DUs
– 15 S2OH (75/55) (+95/65)
– 45 DUs
– 10 HSPU (+ Strict)
– 45 Dus
– 5 C2B (+Ring MU)
Rest 60s
B. 3-4 Sets:
– 8-10 Strict Pullups + 15-20 Pushups (+ w/ vest)
– 20 Hollow rocks + 100’ Farmer Carry
– 20 Arch Rocks + 100’ Farmer Carry
Wednesday
A. 3 Sets:
– 5 FS @ 31X1
Directly into
– AMRAP Back Squats
Rest 2 mins
B. For Time:
– 30 TnG Power Snatch (95/65) (+135/95)
– 30 TnG Power Cleans (95/65) (+135/95)
*Every drop = 5 BF Burpees (add 1 burpee every time)
For Time:
– 30 TnG Power Snatch
Thursday
A. 5 Rounds For Time: (40 Cap)
– 200m run (both)
– 40/30 (+50/40) Cals AB
– 200m Run (both)
– 40/30 (+50/40) Cals Ski
Friday
A. WZA Qualifier # 4&5
*22 Min Cap*
Score 1) For Time:
– 1k Row
Score 2) AMRAP w/ remaining time:
– 20 Devils Press (50/35)
– 5 Wall Walks
– 40 Box Jump Overs (24/20)
– 5 Wall Walks
– 80 Wall Balls 20/14 to 10’
– 5 Wall Walks
– 40 Box Jump Overs (24/20)
– 5 Wall Walks
– 20 Devils Press (50/35)
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night
Sunday Open Gym
– 8:30 am-10:30am