Monday
A. 4 Sets:
– Back Squat X 6 (add weight)
B. 7 Min AMRAP:
– 40 DB Step Ups (50/35) to 24/20”
– 150 DUs (+90 Heavy DUs)
– AMRAP Pullups (+C2B)
Rest 3 mins
B. 7 Min AMRAP
– 30 Pullups (+C2B)
– 150 DUs (+90 Heavy DUs)
– AMRAP Step ups

Tuesday
A. Every 75s for 8 sets:
– 2 strict press + 2 Push Press + 2 Push Jerk (build to heavy)
B. 4 Sets:
3 Min AMRAP
– 15 (+20) BF Burpees
Then, AMRAP
– 3 HSPU (+Deficit (4”/2”)
– 3 Hang Cleans (95/65) (+135/95)
Rest 60s
*Add 1 HSPU & Hang Clean every round

Wednesday
*Compare to 11/24/2021
A. For Max Cals
10 Min EMOM:
1) Max Cals AB
2) Rest
Rest to 15:00
10 Min EMOM:
1) Max Cals Row
2) Rest
Rest to 30:00
10 Min EMOM:
1) Max Cals Ski
2) Rest

Thursday
HAPPY THANKSGIVING!!!
*Only 7:30am & 9am Classes*
“Woolfepack Turkey Jerky”
Complete the following with a partner:
A. “Appetizer”
12 Min AMRAP:
– 25 S2OH (95/65) (+135/95)
– 50 Wall Balls (20/14) (+30/20)
*Breakup S2OH as needed. One Partner Holds BB in front rack while the other does wall balls, switching as needed.
Rest to 15:00, then:
B “Main Course”
15 Min AMRAP (alternating Full Rounds)
– 7 Deadlifts (185/135) (+225/155)
– 7 Box Jump Overs (24/20) (+30/24)
– 7 T2B
Rest 33:00, then:
C: “Dessert”
For Time (27 Cap):
– Bogle Loop Run (together)
– 20 Wall Walks
– 400m Run (together)
– 40 HSPU
– 200m Run (together)
– 80 BF Burpees
*RX+ w/weight vest

Friday
*Open Gym 9am-1pm
A. Every 2:30 for 5 sets:
– 15/12 Cal Row
– *Snatch*
*Rnd 1=5 TnG Snatches
*Rnd 2=4 TnG Snatches
*Rnd 3=3 TnG Snatches
*Rnd 4= 2 TnG Snatches
*Rnd 5= 1 TnG Snatches
B. For Time:
– 100 DUs
– 30 C2B (+15 Ring MU)
– 50’ 2DB OH Carry (50/35) (+ HS Walk)
– 100 DUs
– 30 OHS (95/65) (+135/95)
– 75’ 2DB OH Carry (50/35) (+ HS Walk)
– 100 DUs
– 30 Pullups (+15 Bar MU)
– 100’ 2DB OH Carry (50/35)(+ HS Walk)

Saturday Woolfeman Special
*8am and 9am classes
-TBA Friday Night

Sunday Open Gym
– 8:30 am-10:30am

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