Monday
A. 3 Sets:
– Back Squat X 9 (add weight)
B. 9 Min EMOM
1) 6-8 Deadlifts (225/155) (+275/185)
2) 8-10 T2B
3) 10-12 Box Jump Overs (24/20) (+30/24)
@ 10:00
C. 9 Min AMRAP:
– 8 Deadlifts (185/135) (+225/155)
– 10 T2B
– 12 Box Jump Overs (24/20)
Tuesday
A. 12 Min EMOM:
1) max HSPU (+Strict)
2) Rest
3) Max Pushups
4) Rest
B. For Time
5 Rounds:
– 50 DUs
– 5 Wall Walks
Then:
3 Rounds:
– 200m Run
– 50’ HS Walk
Wednesday
A. 9 min EMOM:
1-3) Tng Squat Snatch X 5
4-6) TnG Squat Snatch X 4
7-9) TnG Squat Snatch X 3
B.4 Sets:
3 Min AMRAP:
– 8 Pullups (+C2B)
– 25’ 1-DB FC Lunges (50/35) (+2DB)
– 8 1DB Devils Press (50/35)
– 25’ 1-DB FC Lunges (50/35) (+2DB)
Rest 60s
*Pick up where you leave off
Thursday
Complete w/ a partner
A. 15 Min AMRAP
– 2k Run (4x400m, 2x200m)
– Max Cals AB
– Max Cals Ski
Rest 3 mins
B. 15 Min AMRAP
– 2k Run (10x200m)
– Max Cals AB
– Max Cals Ski
*One running
*both machines going, switch as needed
Friday
A. Every 75s for 8 sets:
– 2 DL + 2 Hang Clean + Jerk (build to heavy)
B. For Time:
– 30 BF burpees
– 45 OHS (75/55)
– 60/50 Cal Row
– 45 Thrusters (75/55)
– 30 BF Burpees
Saturday Woolfeman Special
*8am and 9am classes
Complete w/ a partner
*ALT FULL ROUNDS*
0-12:00:
-10 Pull-ups
-10 DB Bench (50/35)
12:00-24:00:
-10 DB snatch (50/35)
-10 T2B
24:00-36:00:
-10 DB Hang Cleans (50/35)
-10 DB Push-ups
🐺
Sunday Open Gym
– 8:30 am-10:30am