Monday
A. Every 75s for 8 sets
– 3 strict press + 2 Push Press + 1 Push Jerk (build to heavy)
B. 20 Min AMRAP:
– 10 Alt. DB Hang C&J (50/35)- 5 on each
– 8 T2B
– 10 1DB Devils press (50/35)
– 8 Pullups (+C2B)
Rest 60s
Tuesday
A. 4 Sets:
– Back Squat X 7 (add weight)
B. 7 Min AMRAP
– 40/30 Cals AB (+50/40)
– 150 DUs
– AMRAP Wall Balls (20/14) (+30/20)
Rest 3 mins
C. 7 Min AMRAP
– 50 Wall Balls (20/14) (+30/20)
– 150 DUs
– AMRAP Cals AB
Wednesday
A. 10 Min EMOM:
– Hang Power Clean X 2 (build to heavy)
B. For Total Reps
0-5:00
– 30/24 (+40/30) Cal Row
Then, AMRAP:
– 10 BF Burpees
– 10 Deadlifts (135/95) (+185/135)
6:00-11:00
– 24/18 (+30/24) Cal Row
Then, AMRAP:
– 8 BF Burpees
– 8 Deadlifts (185/135) (+225/155)
12:00-17:00
– 18/12 (+24/18) Cal Row
Then, AMRAP:
– 6 BF Burpees
– 6 Deadlifts (225/155) (+275/185)
Thursday
Complete w/ a partner:
A. For Max Cals
15 Min AMRAP:
– Max Cals Ski
* Must complete 2k Run (4x400m, 2x200m)
Rest 3 mins
15 Min AMRAP:
– Max Cals AB
* Must complete 2k Run (10x200m)
Friday
A. 9 Min EMOM:
1-3) Tng Squat Snatch X 4
4-6) TnG Squat Snatch X 3
7-9) TnG Squat Snatch X 2
B. For Time:
– 30 Thrusters (75/55) (+95/65)
– 20 Box Jump Overs (24/20) (+30/24)
– 20 C2B (+10 Ring MU)
– 20 T2B (+10 Bar MU)
– 20 Box Jump Overs (24/20) (+30/24)
– 30 OHS(75/55) (+95/65)
Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night
Sunday Open Gym
– 8:30 am-10:30am